Workout plans and strength programs
Seven complete plans, each written out set by set: who it’s for, every session, how the weights go up, what to do on a bad day, and the research behind it. They follow the same rules Coachh uses when it writes a program for you, so the numbers on each page are the ones the app would give you. In the app, the plan also changes with you: see how Coachh writes and adjusts workout plans.
Written by Caleb King, founder of Coachh · Updated October 12, 2026
Which plan fits your week?
| Plan | Days a week | Weeks | Level | Equipment |
|---|---|---|---|---|
| Beginner full body, 3 days | 3 | 12 | Beginner | Gym |
| Strength for beginners 35+ | 3 | 12 | Beginner | Gym or well-stocked home gym |
| Home dumbbells only, 3 days | 3 | 8 | Beginner to intermediate | Adjustable dumbbells and a bench |
| Upper/lower, 4 days | 4 | 10 | Intermediate | Full gym |
| Push/pull/legs, 6 days | 6 | 8 | Intermediate | Full gym |
| Hybrid: lift 3, run 2 | 5 | 12 | Beginner to intermediate | Gym, plus anywhere to run |
| 5K plus 2 strength days | 5 | 8 | Beginner to intermediate | Dumbbells or a gym, plus anywhere to run |
- 3 lifting days a week · 12 weeksBeginner full-body workout plan: 3 days a week for 12 weeksA free 12-week beginner full-body workout plan: three gym sessions a week, every exercise with sets, reps and rest, and exactly how the weights go up.BeginnerSee the plan
- 3 lifting days a week · 12 weeksStrength training for beginners over 35: a 12-week plan, 3 days a weekA 12-week strength plan for beginners over 35: three gentle full-body sessions a week, balance and carries built in, and slow, steady progress you can keep.BeginnerSee the plan
- 3 lifting days a week · 8 weeksHome dumbbell workout plan: 8 weeks with one pair of dumbbellsA free 8-week home workout plan for one pair of adjustable dumbbells and a bench: three full-body days and how to keep progressing when the dumbbells run out.Beginner to intermediateSee the plan
- 4 lifting days a week · 10 weeksUpper/lower split: a 4-day workout plan for 10 weeksA free 10-week, 4-day upper/lower split for lifters past the beginner stage: six weeks of volume, four of heavier sets, with every set, rep and rest written out.IntermediateSee the plan
- 6 lifting days a week · 8 weeksPush/pull/legs split: a 6-day plan for building muscle, 8 weeksA free 8-week push/pull/legs plan, run twice a week over six days: every muscle hit twice, 10 to 20 hard sets each, and how reps then weights go up.IntermediateSee the plan
- 3 lifting + 2 runs a week · 12 weeksHybrid training program: lift 3 days and run 2 for 12 weeksA free 12-week hybrid training program: three short, heavy lifting days and two runs a week, mostly easy, arranged so running never costs your leg day.Beginner to intermediateSee the plan
- 2 lifting + 3 runs a week · 8 weeks5K training plan with strength: 8 weeks, 3 runs and 2 lifting daysA free 8-week 5K plan: three runs a week, mostly easy, plus two 30-minute strength sessions for your legs, hips and calves, with every run and set written out.Beginner to intermediateSee the plan
- GuideOn a GLP-1 medication?Strength training matters more, not less, while you lose weight on semaglutide or tirzepatide. Our guide has a simple plan for when appetite and energy are low, and how much protein to aim for.Read the guide
What do all these plans have in common?
Every plan here is built on the rules Coachh’s program writer follows, so what you read is what the app does:
- Phases with a purpose. Each phase trains in one stage: foundation (12 to 20 slow reps, for new or returning lifters), capacity (8 to 12), build (6 to 12, for muscle) or strength (heavy sets of 1 to 6). You move on when the phase’s exit criteria are met.
- Effort as reps in reserve. Sets stop with one to three good reps left, so you can train hard again two days later.
- The same exercises every week of a phase. Only the load, reps or sets change, so progress is easy to see.
- Reps, then weight. Accessories add reps until every set reaches the top of the range, then go up a step. Main lifts are loaded from your estimated max, never more than 10% over last time.
- A lighter week every fourth week of a phase: about half the sets at about 90% of the weight.
- Bad days shrink the session, not the plan. After a rough night or with something sore, that day gets lighter and says why. Missed sessions are picked up, one at a time, never doubled.
- Beginners lift at most four days a week, on full-body sessions; splits are for people with experience. Runs in hybrid plans are mostly easy, grow about 10% a week, and never go hard the day before heavy legs.
Want the background? Read how to stay consistent with working out and hybrid training for beginners.
Common questions
Are these workout plans free?
Yes. Every plan is written out in full on its page, with every session, set, rep and rest, and how it progresses. You can follow any of them with a notebook. Coachh, our app, can run a version of them for you and adjust each day.
Which plan should a complete beginner start with?
The beginner full-body plan if you have a gym, the home dumbbell plan if you train at home, and the plan for beginners over 35 if you're 35 or older or have aches to work around. All three are three days a week.
How do I know when to add weight?
When every set reaches the top of its rep range with the reps in reserve the plan asks for. Each page shows exactly when that happens, week by week, and how big the step is.