VFVarsity Forever
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Plans

Workout plans by schedule and equipment

Pick the number of days you can actually train and the gear you actually own. Every page below shows a real week generated by the same engine that builds your program after the Athlete Assessment — sets, reps, rest and coaching cues included.

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Start with a structure

  • 3-day full-week split

    Three sessions a week is the smallest schedule that still progresses every major pattern. This is the exact week our program engine writes for a three-day lifter — not a screenshot, the real output.

    See the 3-day split week

  • 4-day strength and power split

    Four days buys you a dedicated speed and power session on top of the strength work. This is the week the program engine writes for a four-day lifter with a full gym.

    See the 4-day split week

  • Dumbbell-only training plan

    A pair of adjustable dumbbells covers every pattern that matters. This is the real week our engine writes when barbells and machines are off the table.

    See the dumbbell only week

Or start from your sport background

Every sport leaves a signature. These blocks start from what your sport built and what it skipped.