The humanfitproject brand has been producing fitness content for a decade which includes hundreds of free workouts for our friends and followers. This is a collection of 35+ of our best FREE workout plans for different fitness goals and ability levels.

Do you feel like you could lose a few extra pounds? We’ve got the workouts to get your heart pounding, sweat dripping, and metabolism raging to burn off fat even more quickly. Also read: 20 tips to lose fat faster

Do you want to put on pounds and pounds of muscle and get as big as you can? We’ve got the mass-building plans for you. Also read: 25 of the best foods to build lean muscle

Do you want to do a little bit of both: gain some muscle and lose some fat? Yeah, we got that, and the important dietary recommendations to go along with it. Also read: 6 steps to starting a new diet

Do you want to get superhero strong? You know, there’s a different between strength and size—we’ll show you how to win the world’s strongest man (or woman) competition. No, not really. But we’ll help you get really, really freaking strong.

Do you want to figure out how to gain the advantage in your rec-league or pick-up games? You’ve got to train like an athlete for that. Put us in, we’ve got this.

Do you hate working out in the gym and want outdoor options? We hear you, we’ve got plenty of fresh-air workouts here, too.

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The Introduction/Transition workout plan

The Introduction/Transition from Mike Beringer is one of those plans that you can start with as a beginner, but still find strategically useful as you become more advanced. The exercises are the basics and the volume (or amount of work) is low. This is ideal for a beginner (Introduction) because it isn’t complicated or too much of a shock to the system. On the other hand, it works well for the much more advanced (Transition) because it can serve as a de-load or taper. After weeks or months of intense, exhaustive exercise, a de-load or taper gives the body more time to recover while still stimulating the muscles. Big Mike Beringer did a great job programming and demo’ing.

Goal: weight management, muscle maintenance, “tapering/de-loading”
Ability level: beginner through advanced
Featured: @Mikey_Fitness

The 4-week Very Beginner workout plan

The 4-week Very Beginner workout plan is exactly as it sounds. The primary focus of the plan is to slowly build your body up to be able to take on more of our challenging HFP programs in the future. To do that you’ll want to do the following: Improve or increase joint range of motion, improve the stability of those joints, strengthen your core muscles, and develop a baseline level of cardio. Following a basic structure will set you up for success.

Goal: general strength, stability, mobility and conditioning
Ability level: very beginner-beginner

Redemption/24: A Journey Beyond Physical Fitness

Redemption/24 is the 2024 version of the original Redemption (2016) program. The goal with this updated version was to maintain the original, and most important message of the program, but redesign the workouts so they’re accessible for different age groups and fitness levels. It’s a combination of traditional strength training, circuit training, cardiovascular training + a series of mental fitness exercises. The strength workouts are broken into splits throughout the week, but the full body is covered by the end. The mental fitness exercises should be performed daily.

Goal: muscle building, fat loss, and mental fitness
Ability level: beginner and intermediate
Featured: @Mike_Simone

The 6-week Unlabeled workout plan

The Unlabeled plan was created for a couple reasons. We wanted to do something raw. Something without a production crew and all that production stuff. No worrying about lighting, or clothing, or angles. Just the raw material. It’s a mix of training, primarily focused on size and strength, but with more mobility and conditioning elements to boost athletic performance and longevity.

Goal: blend of strength, muscle building, fat loss, and athletic enhancement
Ability level: intermediate
Featured: @Mike_Simone

The 6-week Model Body workout plan

The Model Body plan is also know as the Compound plan. It’s structure and programming revolves around the big lifts like the squat, deadlift, overhead press, and bench press. Those are then supplemented with isolation exercises. We call it the Model Body plan because we worked with Jordan Morello. Jordan is one hell of a personality. He’s got loads of energy with a great big smile that lights up the room. This is one of his go-to plans for prepping for other shoots he gets involved with.

Goal: blend of muscle building, fat loss, and strength
Ability level: beginner and intermediate
Featured: @Jordan_Morello

The 2-week Big Friggin’ Arms workout plan

We’ll admit it, these days it might sound little silly creating a workout program around a single body part. Doesn’t everyone want a symmetrical look? Of course, but sometimes we have lagging or stubborn muscle groups. Most of the time this is genetic, but it could also be that your training has gone a little stale. This plan is specific to arms… as clearly stated in the title. Instead of hitting them once per week like a traditional split, with this plan they are hit several times with reduced volume. It’s also important to note that it’s a short-term deal, two weeks, then you change it up again. Click the link above for more on how it works.

Goal: re-stimulate muscle growth
Ability level: All levels, suggested for intermediates
Featured: @Mike_Simone

The 6-week Trim-up workout plan

Tim McComsey has been big and ripped for what seems like forever. There’s a little bit more to it then hard work and eating right. Training blocks are strategically, and seasonally planned. In the winter, we tend to put on mass. Then, in the spring and summer we look to cut up. This plan is broken into quick tri-sets or circuits to boost the metabolism while still stimulating muscle growth.

Goal: accelerate fat loss, muscle-building
Ability level: intermediate
Featured: @TimMcComsey

The 4-week Bulk-up workout plan

The Bulk-up plan is the counter to the Trim-up plan. In the winter we bulk and in the spring we cut. The Bulk-up has been one of Tim’s go-to plans when looking to quickly and effectively gaining muscle. While following this you can give yourself a little more slack in the diet department. It’s also one of our top-performing plans on HFP.

Goal: increase muscle-mass, fat loss
Ability level: intermediate
Featured: @TimMcComsey

The Party Week Detox workout plan v1.0

Beers, cocktails, pizza, and wings. It doesn’t matter what your party night (or party week) cheats look like, this is the plan to get you back on track. We’re typically in “Detox Mode” around seasonal holidays like Cinco de Mayo, Memorial Day Weekend, the Fourth of July, etc. Party hard, then make a comeback in the gym. The thing is: these are programmed in a way to where you’re going to work hard enough to get the blood flowing and metabolism back in gear, but not too hard to where you’ll need to bring a mop and bucket. John Gioffre nailed it.

Goal: weight management during party times
Ability level: all levels
Featured: @the.life.of.pablo__

The Party Week Detox workout plan v2.0

More beers, more cocktails, more pizza, and more wings. Detox came back with another version, but with an even more elaborate plan. The first part of each workout is Regeneration (rebuild muscle), the second part is Reignition (get the metabolism firing again), and the third part is Relaxation (calm nerves and balance the mood). While this does involve two workouts per day, it can be condensed or consolidated into one session.

Oh, and you might want to learn how to prepare our delicious ab-friendly low-carb tacos if that’s the kind of thing you party with too. Let us know what you think of our leaner version.

Goal: weight management
Ability level: all levels
Featured: @Mike_Simone

The Holiday Schedule workout plan

The winter holiday season is stressful and time-consuming. John Gioffre has all of us covered with a plan that keeps things short in the gym and has options for at-home stuff too. You’ll throw around the weights a couple days per week for muscle-building, then do some bodyweight circuits to rack up the calorie burn. If you’re the type to go hard at the dinner table during the holidays, you’ll like having this as a go-to.

Goal: weight management during busy holiday season
Ability level: all levels
Featured: @the.life.of.pablo__

The 13.1 runner’s workout plan

Cody Harter is one of those guys that can run really far, really fast, and enjoys doing it. (Something definitely wrong with them folks). Cody worked with us as he prepared for a half-marathon in his local area. He documented his strength+endurance training combination as he built up to the big day. There’s a lot of solid information for anyone looking to step up from those casual runs, 5Ks, and 10Ks. We’ve just had a new DM exchange with Cody in recent weeks. Be on a lookout for more performance running content. Let us know if there’s anything specific you’d like to see.

Goal: improve distance running ability
Ability level: intermediate
Featured: @HarterStrength

The Contender’s athletic conditioning workout plan

Keita Minakovichsky is a no-BS trainer originally from FOCUS Personal Training Institute. He takes his programming and exercise very seriously. This plan isn’t for the beach muscle, it’s for the performance muscles. Stuff that actually makes a difference when it comes to game time. If you’re looking for new challenging moves that will strength muscles you didn’t even know you had, then this is it.

You might also like Keita’s contributions to our Saturday Sweat workout series. They are a series of five strength+cardio workouts for getting a quick burn.

Goal: athletic performance, conditioning, and strength
Ability level: beginner through advanced
Featured: @minakovichsky

The bodyweight collection (10)

Sometimes we all need a break from the weight room. Maybe it’s a couple days, or even a couple weeks, especially when the weather is great. There’s so much you can do on the trails or even in the urban jungle. Go enjoy the smells of fresh air instead of the smells of sticky benches, yoga mats, and toxic cleaning products. (Although, the streets of New York can produce a rather complex and nauseating blend of smells including garbage, farts, BO, pee, poo, fishheads, and hints of marijuana mixing in there. But you get our point. And we won’t name names.)

Goal: general conditioning, outdoor-only workout solution
Ability level: beginner, beginner-intermediate
Featured: @Mike_Simone

The 3-day Pull, Push & Squat Split workout plan

These days it seems to be all about full body workouts, but that’s not necessarily the end-all-be-all. There are so many different ways to train, and so many different ways to “be balanced” without hitting every muscle group in every single workout. Split routines are very popular alternative. Burnt out from HIIT? Strength hit a plateau? Give this one a go.

Goal: strength-building
Ability level: intermediate

The Just One workout plan

The Just One workout plan was designed specifically to make you think less. It’s one full body workout that you can do 3-4 days per week with a day of rest or cardio in between. But what about variety? That’s important, yes, but this is a short-term plan, and the one workout is covering all of your bases. Exercises, sets, reps, rounds, etc., can all be changed in 2 or 3 weeks. Consider this one of your go-to plans for a week-long vacation.

Goal: strength-building and conditioning
Ability level: beginner – intermediate

The 2-dumbbell workout plan(s)

Ever get the feeling you live on airplanes or in hotels? Or maybe you’re just not into the whole gym scene. We get it. So all you need to do is get two dumbbells. We’ve got two plans you can follow. There’s a four day plan which is an upper/lower body alternating split routine, and a three day plan which is a series of full body workouts. Both are great for all abilities.

Goal: weight management, general strength and conditioning, at-home solution
Ability level: scaleable for beginners through advanced
Featured: @Mike_Simone

Built for the Beach version 2.0

Aesthetics. More muscle, less fat. Everywhere on your body. There isn’t much more to be said about it. The exercises are relatively basic and the splits are straight-forward, but the workouts can run a little long. Couple this with a finely-tuned diet and you’re good to go.

Goal: muscle-building and fat loss
Ability level: intermediate (scaleable for beginner)
Featured: @Mike_Simone

Built for the Beach version 3.0

This is a follow-up to the successful B4B franchise, but with another layer added in. The performance factor. If you still want that impression physique, but need some lungs and stamina to back it up, the finisher portion of each of these routines will deliver.

Goal: muscle-building, fat loss, and athletic conditioning
Ability level: intermediate (scaleable for beginner)
Featured: @Mike_Simone

The 6-week Care-Free Summer workout plan

The purpose of the care-free summer workout plan is to get fit or stay fit without having to think (or stress) so hard about what to do.

The rules of the care-free summer workout plan are simple, there’s only one: Commit to doing your best. Do whatever it is you can, where ever you can, any way you can.

Try to get in the gym two to three days per week to lift weights. Get two cardio sessions in a week: one interval day and one longer day. Casually stretch throughout the day, and most definitely at night.

Goal: general strength, conditioning, and/or maintenance
Ability level: all levels

The 4-week indoor/outdoor Intermix workout plan

Bryan Olson is a young up-comer in the world of fitness and health. He’s not only putting in the work in the gym, but also behind the books. The Intermix plan is for finding balance. There’s more to life than the weight room. It’s part gym-workouts, part outdoors-workouts, and is another nice way to link up strength and endurance training while building a great well-rounded body at the same time.

Goal: muscle-building, fat loss, general conditioning, less-time solution
Ability level: intermediate
Featured: @thebryandavidolson

The 3-week Super-3 strength workout plan

Wratt Krueger identifies “holes” or weaknesses and eliminates them. While the Super-3 plan is built around the main strength-building exercises: the squat, press, and deadlift, there’s another critical piece. That piece involves the supplemental exercises, more specifically, the overhead stabilization work that we all tend to neglect. If this has caught your attention, click the title above to see how this all works.

And we have even more with Wyatt. He pulled together a series of 10 CrossFit-inspired workout challenges to test your fitness. Challenge a friend: Loser has to buy a tub of pre-workout for the winner.

Goal: increase strength
Ability level: intermediate-advanced
Featured: @WyattKrueger

The 4-week Pre-cut workout plan

If you’ve followed the Winter Bulk-up and the Spring Trim-up, you know why they were programmed the way they were. But sometimes there’s another move between the two. A “pre-cut”. The purpose of the Pre-Cut plan is to focus primarily on strength before blasting the body with high-intensity exercise for fat loss. That type of training can be extremely taxing and even detrimental if overdone. It might be a good idea to go into those cutting, trimming, and shredding plans with a bit more strength first.

Goal: strength-building
Ability level: intermediate
Featured: @TimMcComsey

The 8-week Recession workout plan

High performers, have a tendency to push harder and harder each and every week. You start cheating on your reps, throwing around more weight than you should, pushing through HIIT sessions well past your pain threshold. While that might work for a while, with time, things come crashing down. First, you’ll hit a peak, then a plateau, then your performance numbers will start to slide. Worst case scenario: you’ll go out of business all together. The 8-week Recession workout plan is designed to have a series of peak weeks followed by pull-back or recession weeks.

Goal: strength-building / conditioning
Ability level: intermediate

The 3-day training partners strength workout plan

Ryan and Eric Johnson aka the Sons of Strength are an industry dynamic duo. They’ve got the body transformation know-how, fight/tactical training, plus the experience in physical therapy and injury prevention. If you have a training partner, the both of you need to get on the same page with this one. There are a lot of fun ways to challenge one another in each workout.

Goal: strength-building
Ability level: beginner through advanced
Featured: @SonsOfStrength (Ryan and Eric Johnson)

The 3-day Monster power & strength workout plan

Brandon Cruz is a Monster and that’s why this is the Monster plan. He played football, had reconstructive surgery on both of his knees, and he still came back even bigger, stronger, and more powerful. If more size, strength, and power sounds good to you, then this one’s worth it. What’s more: it’s only three days per week of training. Hey, some respond better to lower frequency. Why not try it for yourself?

Goal: power and strength
Ability level: intermediate
Featured: @BrandonDaCruz_

The Timeless Bodybuilding workout plan

Tim McComsey strikes again. This time it’s bodybuilding, bodybuilding, bodybuilding. Influenced by some of the industry’s early leaders and pioneers, Tim crafted something together from their toolbox of techniques. You’ll appreciate this is you’ve always admired Arnold & friends.

Goal: muscle building and fat loss
Ability level: intermediate and advanced
Featured: @TimMcComsey

The Push/Pump/Stretch Bodybuilder’s workout plan

The name screams bodybuilding all day. Well, it is. Trainer Dale Parducci made quite an impressive body transformation himself and he did it the way the old school guys did. There really is something to be said about the basic lifts. If you liked the Timeless plan, you’ll like this one too. And vice versa.

Goal: muscle building and fat loss
Ability level: all levels
Featured: @DParducci

The high-intensity 10×10 workout plan

The 10x10s are hot. Hands down one of our most popular workout franchises. They are very straight-forward. It’s a series of exercises done for 10 sets of 10 reps as quickly as possible. They are aggressive and get the metabolism firing.

Goal: fat loss and muscular endurance
Ability level: intermediate to advanced (scaleable for beginners)
Featured: @Mike_Simone

The high-intensity split 10×10 workout plan

The original 10x10s are one of our most popular pre-summer and summer workouts, hands down. The split 10x10s are very similar, but instead of 10 sets of 10 of 1 group of exercises, it’s 5 sets of 10 of 2 groups of exercises.

Goal: fat loss and muscular endurance
Ability level: intermediate to advanced (scaleable for beginners)
Featured: @Mike_Simone

The 4-week Quick-Switch workout plan

Joe Rodonis likes to maintain his lean muscular physique by switching back and forth between a mass building plan and a cutting plan. Hence, the Quick-Switch name. You follow one part for two weeks, then switch. What’s great about this is, you’re following a plan that provides change and variety, while it also remains relatively similar so you’re giving it enough time to work. You might also want to check out some of Joe’s solid HIIT routines as a part of our Hurricane workout series for fat loss.

Goal: muscle building and fat loss
Ability level: beginner and intermediate
Featured: @JoeRodonis

The 6-week Redemption workout plan

The Redemption plan is more of an emotionally charged plan than most. You’ll probably need to watch and listen to the trailer to get a better understanding. Following the Redemption plan is the commitment you make to yourself not to miss or blow opportunities. It’s your classic bodybuilding-influenced split and is suitable for beginners through advanced abilities. If you want a plan that means something more than just working out, this is it. Make your change. Make your comeback. We’re rooting for you.

Goal: muscle building and fat loss
Ability level: beginner and intermediate
Featured: @Mike_Simone

The 4-week Reconstruction workout plan

The Reconstruction plan is one of our New Year’s Resolution Reset plans. The plan is centered around eccentric exercises to strengthen the mind-muscle connection and stimulate fresh muscle growth. If you’ve been doing a lot of HIIT or circuit training, this is a smart options to get back into muscle-building. And if you’ve taken some time away from the gym, this is a good way to get back on the workout wagon.

Goal: general strength, muscle building, and fat loss
Ability level: intermediate
Featured: @Mike_Simone

The First-responders workout plan

Mike Counihan is a New York City police officer. He’s big, and he’s intimidating. But don’t let his size or intense focus fool you, he’s a super-friendly guy that loves hardcore training. While he primary trains for size and strength, he’s created a plan with some additional elements of endurance and athleticism. If you want a plan to get you big and strong, but with some curve balls thrown in there, this is it.

Goal: strength, muscle building, and general conditioning
Ability level: intermediate to advanced
Featured: @nodonutshere

The 5 Power Hour mini-workout plans

Peter Miller is a type-1 diabetic, and he still has forged an incredible physique over the years. Peter is a graduate of FOCUS Personal Training Institute and was selected to contribute a series of “mini-programs”. Basically these are five short plans where you repeat 1 or 2 workout blueprints throughout the week. If you’re tired of doing a million different exercises and want to simplify things, then this is for you.

Goal: strength, muscle building, and fat loss
Ability level: intermediate
Featured: @type1body_44

The Science Guy workout plan

Ian Canrobert is big on science-backed research when it comes to following or prescribing a workout plan. This particular plan is long-term, goes through stages or phases, and has a variety of different techniques. If you’re looking for a simple, cookie-cutter plan, this is NOT the one for you. But if you’re looking to try a lot of different things in one plan, you’ve come to the right place.

Goal: strength and muscle building
Ability level: intermediate to advanced
Featured: @IanCanrobert

The 6-Week Return to Intuition workout plan

All of us can get to a place of being able to train intuitively, but it’s something that takes many years to achieve. If you’ve gotten your fitness to an intermediate to advanced level and are looking to simply maintain a well-rounded base of fitness, this is the program for you. The elements of this program include: running, lifting, rowing, swimming, stretching, and breathing.

Goal: blend of strength training, endurance training, breathing, and mobility training
Ability level: intermediate to advanced
Featured: @Mike_Simone

The 30-Days to Spartan Beast workout plan

The Spartan Beast, a 21K race with 30+ obstacles is one of Spartan Races’ most challenging races, only second to the Ultra (50K and 60+ obstacles) and the Death Race (unspeakable difficulty). In order to train for the Beast, you need a combination of two things: a lot of running endurance and a lot upper body / grip strength. And if you’re planning to run a mountainous course, you need running endurance on hills. This is the workout plan that will get you through it like a boss.

Goal: blend of strength training, endurance training, and obstacle course race training
Ability level: intermediate to advanced
Featured: @Mike_Simone

The 7-Day Holistic Fitness Plan for Entrepreneurs and Executives

Entrepreneurs and executives need a holistic fitness plan as much as anyone. A tight schedule is no excuse. The effects of long hours and stress are too great to not counteract with exercise and self-care strategies. This holistic fitness plan for entrepreneurs and executives will sharpen the mind and strengthen the body. It’s for all the high-performers out there that want the same success with their fitness and health as they want for their businesses. We have the vision and strategy. You bring the discipline and grit that it takes to handle your business and apply it to your fitness and health.

Goal: build muscle and strength, manage your weight, improve mobility, reduce stress
Ability level: intermediate
Featured: @Mike_Simone

The Over-40 Workout Plan to Build Lean Muscle

Reality is: As we get older our strength, power, and endurance declines, we ache a little more, and take a little longer to recover. However, that doesn’t mean there aren’t things we can’t do to slow down the decline. In fact, there’s a lot we can do. And, there’s a lot of incredible body transformations that can happen. Sticking to a workout plan like this over-40 workout plan is a perfect place the start.

Goal: blend of training to build muscle, strength, endurance, heart health, and injury resilience
Ability level: beginner, intermediate, or advanced

The 4-Week Pull-Up Workout Plan

Pull-ups are tough, but they’re one of the most important functional strength exercises there are. If you need to pull yourself up out of danger, being able to do pull-ups are going to make the task a whole lot easier. If you’re struggling to do your first pull-up, our 4-week pull-up workout plan will get you banging them out in no time.

Goal: functional strength training with focus on increasing the ability to do pull-ups
Ability level: beginner to intermediate

The 6-Week ChatGPT Workout Plan to Get Strong and Lean

With all the buzz around OpenAI, ChatGPT, and GPT-4, I thought it would be fun to create an AI-designed workout, just to see what happened, and it actually turned out to be a decent workout. Was it personalized? No, but it was pretty standard and it got the job done. (Check out the post I did here.)

Since then, I decided to push things even further by creating an entire editorial series with ChatGPT as my subject, no different than when I would interview other coaches or athletes. This was the complete workout it generated for me.

Goal: Build lean muscle
Ability level: beginner to intermediate