Workout plans

Proven structures, every exercise explained. Build any of them in Zefro as routines.

• Full body for beginners3 days a week · Beginner. Three days a week, every major muscle each session. The simplest plan that works.
• Upper / lower split4 days a week · Intermediate. Four days: two upper, two lower. Each muscle trained twice a week.
• Push pull legs6 days a week · Intermediate. Six days: push, pull, legs, twice. High volume for muscle growth.
• Glute-focused plan3 days a week · All levels. Three days built around hip thrusts, hinges and lunges.
• Dumbbell-only home workout3 days a week · Beginner. A pair of dumbbells and a floor. Three full-body sessions a week.
• Bodyweight workout, no equipment3 days a week · Beginner. No gym, no equipment. Three sessions a week, anywhere.