Workout plans by equipment
Start from what you have, not from what a gym has. Each plan is built by the same generator a MuscleBuddy account uses, for exactly that equipment, with every set and rep written out.
Dumbbell Push Pull Legs Workout Plan
A six-day push, pull, legs week built from a pair of dumbbells and an adjustable bench, with every set, rep range and rest written out.
Dumbbells and an adjustable bench
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Dumbbell Full Body Workout Plan
Three full-body sessions a week with dumbbells and a bench. Each day trains the whole body, so a missed session costs you less.
Dumbbells and an adjustable bench
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Leg Workout Without a Squat Rack
Two leg days for a home gym with a barbell and dumbbells but no rack: what replaces the back squat, and why it still works.
Barbell, dumbbells, bench, pull-up bar, bands and kettlebells, no rack
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Home Gym Push Pull Legs Program
A six-day push, pull, legs week for a typical home gym: barbell, rack, bench, dumbbells and a pull-up bar.
Barbell, squat rack, bench, dumbbells, pull-up bar, bands and kettlebells
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Chest Workout Without a Bench
The push days from a home-gym week with the bench taken out: how to press heavy for chest when you have nowhere to lie down.
Barbell, rack, dumbbells, pull-up bar, bands and kettlebells, no bench
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30-Minute Dumbbell Full Body Workout
Full-body dumbbell sessions that fit in half an hour, rest included. Short rests, not skipped muscles, are what make them fit.
Dumbbells and an adjustable bench
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A week built around your own equipment
Tell MuscleBuddy what you train with and it builds the week, then moves the weight up as your logged sets earn it.
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