How the plan is built
Four choices set everything. The number of days picks the split, your equipment picks the exercises, and your goal and experience set the sets, reps and rest. The same choices always give the same plan.
2 days: full body A and B
3 days: full body A, B, A
4 days: upper and lower, twice
5 days: upper, lower, push, pull, legs
6 days: push, pull, legs, twice
Beginners: at most 3 lifting days, the rest cardio and mobility
Every lifting day covers a squat or lunge, a hip hinge, a push and a pull, so each major muscle group is trained at least twice a week once you lift 2 or more days, as the Physical Activity Guidelines for Americans ask. Cardio is added after lifting and on rest days until the week reaches 150 minutes of moderate activity, or 225 minutes for fat loss, the middle of the guidelines' 150 to 300 minute range. Sunday stays a full rest day.
Sets, reps and rest by goal
| Goal | Beginner, main lifts | Intermediate, main lifts | Intermediate, rest |
|---|---|---|---|
| Strength | 3 × 8 to 10 | 3 × 4 to 6 | 3 to 5 min |
| Build muscle | 3 × 8 to 12 | 3 × 6 to 10 | 1 to 2 min |
| General fitness | 2 × 10 to 12 | 3 × 8 to 12 | 1 to 2 min |
| Fat loss | 2 × 10 to 12 | 3 × 8 to 12 | 60 to 90 s |
These ranges come from two American College of Sports Medicine position stands. The 2009 stand on progression models recommends 8 to 12 rep loads for beginners, heavy 1 to 6 rep work with 3 to 5 minute rests for strength, 6 to 12 reps with 1 to 2 minute rests for muscle size, and a 2 to 10% load increase once you beat the rep target by 1 or 2. The 2026 update, built from 137 systematic reviews, found strength improved most with loads of at least 80% of one-rep max, 2 to 3 sets and 2 or more sessions a week, and muscle growth with 10 or more sets a week per muscle. Intermediate muscle plans of 4 to 6 days reach at least 10 weekly sets for chest, back, quads and hamstrings; the plan shows your weekly sets per muscle so you can check.
Worked example: beginner, 3 days, dumbbells only, general fitness
This is the plan loaded when the page opens. Monday and Friday are full body A: goblet squat, dumbbell floor press, one-arm dumbbell row and dumbbell Romanian deadlift, each 2 sets of 10 to 12 with 1 to 2 minutes' rest, then a plank for 2 holds of 20 to 30 seconds. Wednesday is full body B: dumbbell sumo deadlift, standing dumbbell shoulder press, dumbbell pullover and dumbbell split squat, then dead bugs. Each lifting day ends with 15 minutes of brisk walking or easy cycling, and Tuesday, Thursday and Saturday are 35-minute brisk walks: 3 × 15 + 3 × 35 = 150 minutes of cardio for the week.
Progressing week to week
- Weights. Lift a weight you can handle for the whole rep range with a rep or two left. When you get 1 to 2 reps past the top of the range on every set, add 2 to 10%.
- Bodyweight. Add reps until you pass the range, then switch to the harder version: wall push-ups, then hands on a counter, then a chair, then the floor, then feet raised.
- Log it. The PDF has a 6-week progress log. Write the weight and reps of your best set for each exercise.
What this plan cannot do
- It is a general plan for healthy adults, not a program for injuries, pregnancy, heart or joint conditions, sports-specific training or people under 18.
- It cannot see your form. If an exercise hurts, swap it for the other version on the plan or ask a qualified trainer.
- The bodyweight plan has no true vertical pull without a pull-up bar, so back work leans on rows and floor exercises.
- For fat loss, exercise helps, but what you eat matters more. The plan does not set a calorie target.
Questions people ask
How many days a week should I work out?
The Physical Activity Guidelines for Americans ask adults for 150 to 300 minutes of moderate aerobic activity a week, plus muscle-strengthening work for all the major muscle groups on at least 2 days. The ACSM suggests 2 to 3 lifting days a week for beginners and 3 to 4 for intermediates. Pick the number of days you can keep up, and the plan spreads the cardio across the week so you still reach 150 minutes.
How many sets and reps should a beginner do?
The ACSM 2009 position stand recommends loads you can lift 8 to 12 times for people new to lifting, and its 2026 update found 2 to 3 sets per exercise works well for strength. Beginner plans here use 2 or 3 sets of 8 to 12 reps (12 to 15 on some fat-loss accessories), with a weight that leaves a rep or two in reserve.
When should I add weight?
Use the ACSM rule: when you can do 1 to 2 reps more than the top of the rep range on every set, add 2 to 10% to the weight next session. With fixed dumbbells, move up to the next pair and start again at the bottom of the range. For bodyweight work, add reps, then move to the harder version of the exercise.
Can I build muscle with only dumbbells or my bodyweight?
Yes, as long as the work is hard enough and keeps getting harder. The 2026 ACSM position stand, which pooled 137 systematic reviews, found that the type of equipment did not consistently change strength or muscle gains. What mattered more was effort, enough weekly sets and steady progression.
Why does the plan give beginners only 3 lifting days?
The ACSM recommends 2 to 3 resistance training days a week for novices, so muscles have time to recover between full-body sessions. If you choose 4 to 6 days as a beginner, the extra days become cardio and mobility days. Choose intermediate once you have about 6 months of regular lifting behind you, which is how the ACSM defines that level.
How heavy is heavy for a strength plan?
Intermediate strength plans put the main lifts at 4 to 6 reps, which is roughly 83 to 88% of a one-rep max by the Epley formula. The 2026 ACSM position stand found strength improved more with loads of 80% of one-rep max or more. The one-rep max calculator on this site shows the weight for each percentage.
Does the plan change if I reload the page?
No. The same four choices always give the same plan, so you can come back to it or share the settings. Nothing you pick is saved or sent anywhere; the plan is built in your browser.