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Free workout plans from a Denver personal trainer
These are free workout plans I actually run with clients, written out in full with sets, reps and coaching notes. Filter by the equipment you have and the part of your body you want to train. Take them and use them.
Lower Body Pull, Upper Body Push
A complete session pairing lower body pulling with upper body pushing. Barbell work, a kettlebell, and TRX to finish.
See the workoutBench Press Progression to Body Weight
The exact ladder I used to work up to a body weight bench press. A useful template any time you are building to a heavy single.
See the workout30-Minute Track Workout, No Equipment
Runs paired with bodyweight work, on a track or any measured stretch. No equipment at all.
See the workoutNothing matches that combination yet. More workouts are on the way, so try loosening a filter for now.
How to read these workouts
Sets and reps are written as sets x reps. So "3x8" means three sets of eight. Where a movement is one side at a time, it says so.
Pick a weight where the last rep of a set is hard but your form does not change. If the last rep looks different from the first, the weight is too heavy. That one rule will do more for you than any program.
Before you start
Warm up first. Five to ten minutes of easy movement, then a couple of lighter build-up sets on your first heavy lift. Rest 90 seconds to two minutes between hard sets, and about 60 seconds on the smaller accessory work.
If you want a plan built around your goals, your schedule and your injuries rather than a general one, that is what personal training in Denver is for. If you want the food side handled too, see nutrition counseling.
These are general fitness content, not personalized medical or clinical advice. Check with your provider before starting a new program, particularly if you are pregnant, postpartum, or working around an injury.
Want a plan built for you?
These are free and always will be. If you want something designed around your own goals, labs and schedule, start with a free 15-minute call.