Guide 1 · Beginner planning guide
Beginner weekly workout plan
Create a manageable first weekly routine, choose major movement patterns and leave enough room for recovery and consistency.
Read the guide →ToolsFA workout learning center
Workout guides that connect planning with practice
Learn how to organize exercises, sets, training days and recovery—then put the ideas into a private weekly plan in your browser.
Open the free Workout Planner →Guide 2 · Training-volume guide
Choose sets and reps
Understand what sets and repetitions represent, how to start conservatively and how to adjust a weekly plan without chasing arbitrary totals.
Read the guide →Guide 3 · Exercise-selection guide
Choose exercises by muscle
Use movement patterns, equipment, training experience and the ToolsFA muscle map to build a balanced exercise list without unnecessary duplication.
Read the guide →Guide 4 · Home-training guide
Home workout plan
Plan a practical home routine with bodyweight, bands or dumbbells while accounting for space, setup time and progression.
Read the guide →Guide 5 · Workout-split guide
Push–pull–legs plan
Organize pushing, pulling and lower-body exercises into a clear weekly structure while controlling overlap and recovery.
Read the guide →Guide 6 · Workout-split guide
Upper–lower workout split
Arrange upper- and lower-body sessions across the week, choose complementary patterns and manage repeated training days.
Read the guide →Guide 7 · Progression guide
Progressive overload planning
Use small, trackable changes in repetitions, sets, resistance, range or control while protecting technique and recovery.
Read the guide →Guide 8 · Recovery-planning guide
Recovery and rest days
Place training and rest days across a real weekly schedule, recognize overlapping muscle demands and adjust when recovery is not keeping pace.
Read the guide →