Fitness training hub
Fitness training: free plans, programs and guides
Everything Varsity Forever publishes in one place — a free plan generator, four-week workout plans by schedule and equipment, sport-specific programs, nutrition plans and coaching guides. Start with the generator, then read the plan that matches your week.
Build a plan now — no login
Pick your sport background, goal, days per week, session length and equipment. Week 1 rebuilds instantly and every plan has its own shareable link.
Sport
Goal
Days
Time
Kit
Lower Strength
45 min
- Goblet Squat4 × 5
- Romanian Deadlift3 × 8-10
- Rear-Foot Elevated Split Squat3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
Upper Strength
45 min
- Bench Press4 × 5
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dumbbell Bench Press3 × 8-10
- Single-Arm Dumbbell Row3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
Full Body
45 min
- Goblet Squat4 × 5
- Bench Press3 × 8-10
- Romanian Deadlift3 × 8-10
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
Like what you see? Create a free account and we'll build all 12 weeks around you.
Every free workout plan
Each page is a complete four-week block: sessions, sets, reps, rest, weekly progression and swap rules.
- 3 day workout splitThree sessions a week is the smallest schedule that still progresses every major pattern. This is the exact we…
- 4 day workout splitFour days buys you a dedicated speed and power session on top of the strength work. This is the week the progr…
- Dumbbell only workout planA pair of adjustable dumbbells covers every pattern that matters. This is the real week our engine writes when…
- Beginner workout planYour first month should be boring, repeatable and hard enough to force an adaptation. This is the real week ou…
- Home workout plan (no equipment)No rack, no dumbbells, no excuses left. This is the week our engine writes when the only load available is you…
- 5 day workout splitFive days is where volume stops being the limiting factor and recovery starts. This is the week our engine wri…
- Push pull legs workout planPush, pull, legs — run twice a week. It is the highest-frequency split most people can actually recover from, …
- Upper lower split workoutTwo upper days, two lower days, everything trained twice a week. For most people with four training slots, thi…
- Powerlifting programSquat, bench, deadlift — trained heavy twice a week each, with the accessory work that keeps the three lifts m…
- Endurance training planAerobic base, one hard interval session, and two lifting days that keep you off the injury list. This is the f…
- Speed and agility training programSprint quality first, change of direction second, strength underneath both. Four weeks of the block our engine…
- Gym workout planFour days a week in a fully equipped gym, written the way a coach would write it: two lower days, two upper da…
- How to build a workout planSix decisions make a training plan. Get them in the right order and the sessions write themselves — here is th…
- 6 day workout splitSix training days only work when two of them are easy on purpose. This block runs five lifting sessions plus o…
- Bodybuilding workout planHypertrophy is volume you can recover from, repeated. This block runs five sessions a week with each muscle gr…
- Weight loss workout planTraining does not create the deficit — food does. Training decides whether the weight you lose is fat or muscl…
- Workout plan for womenSame physiology, same principles: lift heavy enough to matter, progress weekly, recover properly. This is a fo…
- Workout plan for menFour days a week, two priority lifts per session, and a rule for adding weight. Strength first, size as the by…
Plans by sport background
Generators and four-week programs written around what each sport already built.
Nutrition to match the training
Exercise form guides
How to perform every lift in these programs, with muscles worked, mistakes to avoid and the sets and reps we prescribe.
- Arms · DumbbellsHammer curls
- Push · Dumbbells, benchDumbbell shoulder press
- Push · Dumbbells, adjustable benchIncline dumbbell press
- Push · Dumbbells, benchArnold press
- Legs · Barbell, bench, padHip thrust
- Pull · BarbellBarbell row
- Push · Dumbbells, flat benchDumbbell bench press
- Arms · EZ bar or dumbbell, preacher benchPreacher curl
- Legs · Barbell or dumbbellsRomanian deadlift
- Legs · Dumbbells, benchBulgarian split squat
- Pull · Cable machineLat pulldown
- Core · Ab wheelAb wheel rollout
- Push · Dumbbells or cableLateral raise
- Pull · Cable and rope, or bandFace pull
- Legs · Dumbbell or kettlebellGoblet squat
- Pull · Two dumbbellsRenegade row
Training, nutrition and recovery guides
- Training · 7 minHow to start lifting again after years offYour body remembers more than you think — but the first three weeks decide whether the comeback lasts.
- Nutrition · 6 minHow much protein do you actually need?The number matters less than most people think. The distribution matters more than almost anyone realises.
- Training · 5 minTraining around a job, kids and a full scheduleThe plan that fits your week beats the optimal plan you skip three times a month.
- Recovery · 6 minRecovery that actually works (and what doesn't)Almost everything sold as recovery is a rounding error next to sleep and eating enough.
- Nutrition · 7 minCutting weight without losing strengthStrength loss during a cut is usually a symptom of going too fast, not of the deficit itself.
- Training · 6 minStrength training for former athletesYou kept the work ethic and the movement quality. You probably lost the top-end output and the ankle range.
- Training · 9 minProgressive overload, explained properlyAdding weight is only one of five levers. Knowing the other four is what keeps a plan working past month two.
- Nutrition · 10 minEating for strength and recoveryMost stalled training blocks are not programming problems. They are three hundred calories and forty grams of protein.
- Recovery · 6 minDeload week: when to take one and what to doA deload is not a week off. It is a planned drop in workload that lets the adaptation you already earned show up.
- Training · 8 minHow to increase your bench pressMost stalled benches are not a strength problem. They are a setup problem, a volume problem, or a triceps problem.
- Training · 7 minStrength training for women over 40The training that works after 40 is not a gentler version of what worked at 25. It is heavier than most programs written for women suggest.
- Gear · 6 minGym gear that actually earns its place in your bagYou need far less than the internet sells you — and the three things you do need are cheap.
- Beginner · 8 minYour first month at the gym, session by sessionNobody is watching you. Here is exactly what to do for the first twelve sessions so you never have to guess.
- Nutrition · 6 minEating for training when you have never tracked anythingYou can get most of the result from three habits, and none of them require an app or a food scale.
- Recovery · 6 minSleep, stress and the recovery that decides your resultsTraining is the request. Sleep is where the body says yes. Most stalled progress is a recovery problem wearing a training costume.
Fitness training FAQ
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