Workout plans, by goal
A workout planner that fits your body, schedule and level
The right plan for a beginner over 50 is not the plan for a college athlete. Each guide shows a sample week, how to progress, what to avoid, and how Burnplate builds the plan around your equipment and days.
By goal
11 guides Workout planner for abs and core The best workout for abs trains the core as a stabilizer, paired with a fat-loss deficit — visible abs come from body fat, not rep count. Read the guide Workout planner for arms A workout plan for arms that balances biceps and triceps volume and frequency for real growth. Read the guide Workout planner for beginners A workout plan for beginners built on 3 full-body sessions a week, no gym experience required. Read the guide Workout planner for losing belly fat The best workout for losing belly fat is full-body strength plus cardio and a calorie deficit — spot reduction isn't real. Read the guide Workout planner for fat loss A workout plan for fat loss built on resistance training first and conditioning second, so the scale mostly loses fat, not muscle. Read the guide Workout planner for full-body training A full body workout routine that trains every major muscle group 2–3 times a week in just 3 sessions. Read the guide Workout planner for glutes A glute workout plan built on hip thrust progressions and three angles of training: extension, abduction and unilateral. Read the guide Workout planner for legs A leg workout plan covering quad-dominant and hip-hinge patterns twice a week, at home or in the gym. Read the guide Workout planner for building muscle A workout plan for muscle gain built on progressive overload, 10–20 weekly sets per muscle group, and enough protein to use them. Read the guide Workout planner for strength A strength workout plan built on the big compound lifts, lower reps, heavier loads and longer rest between sets. Read the guide Workout planner for weight loss A workout plan for weight loss that mixes strength training with cardio and daily steps, since the deficit does the losing. Read the guide
By age & life stage
11 guides Workout planner for men A workout plan for men that fixes the bro-split mistakes: legs trained, recovery built in, cardio included. Read the guide Workout planner for men over 40 A workout plan for men over 40 built for a slowing metabolism, a desk-job back and a packed schedule. Read the guide Workout planner for men over 50 A workout plan for men over 50 built to counter muscle loss and joint wear with strength training, mobility and smarter recovery. Read the guide Workout planner for postpartum recovery A postpartum workout plan that rebuilds the core and pelvic floor first, then strength, on a realistic, sample-week timeline. Read the guide Workout planner for pregnancy A workout plan for pregnancy that adapts by trimester, protects your core and pelvic floor, and keeps intensity in the safe zone. Read the guide Workout planner for seniors A workout plan for seniors built around strength, balance and fall prevention — the exercise that keeps older adults independent. Read the guide Workout planner for teenagers A workout plan for teens built on technique first, supervised strength training and enough fuel to support growth. Read the guide Workout planner for women A workout plan for women built on strength training, bone density and real schedules — not a bikini-body gimmick. Read the guide Workout planner for women over 40 A workout plan for women over 40 built for perimenopause: strength training that banks muscle and bone density early. Read the guide Workout planner for women over 50 A workout plan for women over 50 built around postmenopausal bone and muscle loss, with strength and impact training. Read the guide Workout planner for women who are beginners This workout plan for beginners female starts with form, not intensity: full-body sessions, no gym intimidation. Read the guide
For health conditions
6 guides Workout planner for back pain A workout plan for back pain that builds core and hip strength without flaring the spine. Read the guide Workout planner for bad knees A workout plan for bad knees that builds strength around the joint instead of loading it. Read the guide Workout planner for diabetics A workout plan for diabetics that combines strength and cardio to improve insulin sensitivity. Read the guide Workout planner for low-impact training A low impact workout plan that builds strength and burns calories without pounding your joints. Read the guide Workout planner for obese beginners A workout plan for obese beginners that starts with joint-friendly movement and builds gradually. Read the guide Workout planner for osteoporosis The best workout for osteoporosis combines weight-bearing and resistance training to support bone density, without risky twisting. Read the guide
By diet
5 guides Workout planner for bodybuilding A bodybuilding workout plan built around volume, muscle-focused exercise selection and steady progression. Read the guide Workout planner for calisthenics A calisthenics workout plan for beginners through intermediate, built on push, pull and leg progressions. Read the guide Workout planner for HIIT A HIIT workout plan with work-to-rest ratios that build real conditioning, not just leave you tired. Read the guide Workout planner for a push/pull/legs split A push pull legs workout routine organized by movement pattern, not body part. Read the guide Workout planner for an upper/lower split An upper lower split built around 4 training days, with a clear path to 3 or 5. Read the guide
By lifestyle
13 guides Workout planner for 3 days a week A workout plan for 3 days a week that trains your whole body without daily gym trips. Read the guide Workout planner for 4 days a week A 4 day split workout routine built as upper/lower for balanced volume and recovery. Read the guide Workout planner for 5 days a week A 5 day workout plan built around real recovery, not just filled days. Read the guide Workout planner for bodyweight training A beginner workout bodyweight plan that builds real strength with no equipment at all. Read the guide Workout planner for busy people A workout plan for busy people built on 30 minute sessions and full-body training. Read the guide Workout planner for dumbbells only A dumbbell only workout plan that trains every major muscle with one pair of dumbbells. Read the guide Workout planner for firefighters A firefighter workout built around carrying gear, grip strength and short bursts of maximal effort. Read the guide Workout planner for the gym A workout routine for the gym that actually uses the equipment you're paying for: racks, cables and machines. Read the guide Workout planner for working out at home A home workout plan built around what you actually own — floor space, dumbbells or just your bodyweight. Read the guide Workout planner for kettlebell training A beginner workout kettlebell plan that builds strength and conditioning with one bell. Read the guide Workout planner for military fitness A workout plan for military fitness built around run times, push-ups, sit-ups and load-bearing strength. Read the guide Workout planner for Planet Fitness A Planet Fitness workout plan built entirely on the machines, dumbbells and cardio equipment on the floor. Read the guide Workout planner for resistance bands A beginner workout with resistance bands that trains every major muscle with a set of loops and a handle. Read the guide
For sports & training
14 guides Workout planner for running a 10K A training plan for 10K that builds aerobic base, race pace and a strong finish. Read the guide Workout planner for running a 5K A training plan for 5K built around short, fast efforts and easy running between them. Read the guide Workout planner for basketball players A basketball workout plan that adds vertical jump and fourth-quarter stamina without wrecking your legs in season. Read the guide Workout planner for boxers A workout routine for boxers that builds punching power and a bigger gas tank without wrecking weight-cut nutrition. Read the guide Workout planner for cyclists A cycling training plan that builds your aerobic engine and adds strength for more power on the bike. Read the guide Workout planner for golfers The best workout for golfers builds rotational power and protects your back on the course. Read the guide Workout planner for half-marathon training A workout plan for half marathon built around tempo runs and a manageable long run — the training plan for a half marathon, with a sample week and how Burnplate fuels it.. Read the guide Workout planner for Hyrox A Hyrox workout plan that trains running and functional stations together, not separately. Read the guide Workout planner for marathon training A marathon workout plan built around the long run, mileage buildup and fueling — the training plan for running a marathon, with a sample week and how Burnplate fuels it.. Read the guide Workout planner for powerlifting A powerlifting program built around the squat, bench and deadlift, with the sets, load and recovery that build strength. Read the guide Workout planner for runners A training plan for runners that pairs mileage with strength training to build speed and cut injury risk. Read the guide Workout planner for soccer players A soccer workout plan that builds repeated-sprint speed and cuts hamstring injury risk around a real match schedule. Read the guide Workout planner for swimmers A swimmer workout plan that pairs pool volume with dryland strength for more power per stroke. Read the guide Workout planner for triathlon A training plan for a triathlon that balances swim, bike and run in one week without burnout. Read the guide
