Free training programs
From the Norwegian 4x4 interval method to heavy barbell strength. Every program is free to download as a printable PDF, with each session, how to progress and a training log. No sign-up.
Norwegian 4x4 Interval Training Program
Four 4-minute intervals at 85–95% of your max heart rate, with 3 minutes of easy movement between. Developed by Norwegian researchers to raise fitness fast, in about 40 minutes.
- Weeks
- 8
- Per week
- 2–3
- Level
- All levels
Beginner Full-Body Strength Program
Three full-body workouts a week, built on the movements that matter most. Learn the lifts, then get steadily stronger for 12 weeks.
- Weeks
- 12
- Per week
- 3
- Level
- Beginner
Upper/Lower Muscle Building Program
Four workouts a week, alternating upper and lower body. Each muscle is trained twice a week with enough volume to grow, and the plan builds to a peak before a deload.
- Weeks
- 8
- Per week
- 4
- Level
- Intermediate
5×5 Strength Program
Five sets of five on the big barbell lifts, three days a week, adding weight almost every session. A simple, proven way to get a lot stronger.
- Weeks
- 12
- Per week
- 3
- Level
- Beginner to intermediate
Bodyweight Home Workout Program
Build strength at home with nothing but your body weight, a chair and a backpack. Three short circuits a week, with easier and harder versions of every exercise.
- Weeks
- 6
- Per week
- 3
- Level
- Beginner
Strength and 4x4 Hybrid Program
Two strength workouts and one Norwegian 4x4 interval session a week. Get stronger and fitter at the same time, in about three hours a week.
- Weeks
- 8
- Per week
- 3
- Level
- Beginner to intermediate
Which program is right for you?
| If you want to | Start with | Weeks | Per week |
|---|---|---|---|
| Get fitter and raise your VO2max in about 40 minutes a session | Norwegian 4x4 Interval Training Program | 8 | 2–3 |
| Start strength training and learn the main lifts | Beginner Full-Body Strength Program | 12 | 3 |
| Build muscle, with some gym experience already | Upper/Lower Muscle Building Program | 8 | 4 |
| Get stronger on the big barbell lifts | 5×5 Strength Program | 12 | 3 |
| Train at home with no equipment | Bodyweight Home Workout Program | 6 | 3 |
| Get stronger and fitter at the same time, or support fat loss | Strength and 4x4 Hybrid Program | 8 | 3 |
Training calculators
Training and strength calculatorsTraining guides
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