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This is just a slightly less frequent 3 day version of the 4 day upper/lower split mentioned earlier, so it’s still best suited for the same people. The only difference is that this version is more ideal for people who can only train 3 days per week (or would just prefer to) as well as people who prefer the slightly reduced frequency. The principles of effective training – progressive overload, volume, intensity, and frequency – apply (3), regardless of where you work out. Some days you will walk into the gym feeling like a superhero, and other days you’ll feel tired and weak. It is important to learn the difference between being lazy and being genuinely fatigued.
So your week 2 would be 25 lunges, 18 push-ups, and 11 pull-ups. Week madmuscles workout app 3 would be 30 lunges, 21 push-ups, and 12 pull-ups, etc. This is a relatively advanced workout already, but if you want to progress to the next level, check out the main Batman Bodyweight Workout for tips on how to do just that. Sometimes, you just plain find yourself stuck in a hotel room. It probably has 2 machines, a broken treadmill, and no free weights.
Regular exercise can also help reduce the chance of chronic diseases like dementia, heart disease, stroke, type 2 diabetes, and some cancers. It can help strengthen bones and improve balance, reducing your fall risk. If so, you can use all of the same exercises but just use dumbbells instead. We recommend that you work in all rep ranges to build versatility and well-roundedness.
Check out our Definitive Guide to Parkour for Beginners to learn more about the origins of parkour and various exercise progressions.Ready to give it a try for yourself? Our very own Coach Matt (pictured above) has put together training templates and free videos explaining how to progress each of the movements when you sign up for our free guides here. Check out the list of our favorite 42 bodyweight exercises you can do anywhere.
Attempt this program only if you have several years of training under your belt. The at-home workouts below require a limited amount of equipment. Plus, some of the movements can be substituted for bodyweight exercises in which you use your body’s own weight as resistance. In general, most beginners have been lifting for less than a year, intermediates for at least 1 year, and advanced trainees for at least 2 years.
If you’re familiar with CrossFit, many of those workouts are built on circuit principles. We have a FULL resource on how to determine your starting weight for lifting, but I’ll give you the gist here. Either pick up a heavier weight, or do 1 more repetition than last time.
If the two at-home workouts above are too easy for you, move on to our Advanced Bodyweight Workout. To help people get stronger, healthier, and more confident – all with a fun, no-nonsense approach. If you’re looking for sample workouts to build off of, take one of the 6 Workouts in our “Gym 101” guide. If you can go for over an hour and you’re not completely worn out, try increasing the intensity.
If you choose to train in the morning, a longer warm-up can help offset the slightly lower physiological readiness. Your body’s internal clock, or circadian rhythm, influences hormone levels, core body temperature, and neuromuscular function, all of which can affect exercise performance (18). Walking into the gym without a plan is like navigating a new city without a map. You might eventually find your way, but you’ll likely waste a lot of time and energy. If you can’t fulfill your protein need from foods, you can use whey isolate protein that can help you recover damaged muscle and may support muscle growth.
Of course, it’s normal to work up to that level if you’re a beginner. Building a social group around fitness can also help exercise become a set part of your routine, Hodges says. “Try to meet people at the gym to start to build that community,” he suggests.
Building muscle goes beyond lifting heavy weights—it requires a smart approach that combines the right exercises, proper recovery, and strategic training. Whether you’re sticking to a push-pull-legs split, a full-body routine, or a high-intensity program, focusing on compound exercises is one of the most effective ways to develop muscle mass efficiently. In a 7-day gym workout plan, recovery is crucial for muscle repair, preventing overtraining, and enhancing performance. Constantly pushing your body without allowing time to rest leads to muscle fatigue, increases the risk of injury, and may hinder progress. Designed for intermediate to advanced gym-goers, it focuses on muscle growth, strength, and fat loss to help you achieve your fitness goals in 2025. While strength training should be your main focus, adding 1–2 short cardio sessions a week can support heart health, aid recovery, and help manage body fat.
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It then uses a relatively small selection of exercises (3 primary and 2 optional accessories) with a lot of volume. This makes it a “simple” workout program but will be tough as it’s using both heavy weights and volume. Working out 7 days a week is already hard on the nervous system, so HIIT is typically better for workout splits with lower frequency. That said, 4 days of weight lifting per week can work with HIIT. This program will use an upper-lower split for your gym workouts in addition to cardio and mobility. You can do some stretching, just take a walk, or try a class like restorative yoga.
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