Free training programs for every goal
Pick a program that fits your goal, your equipment and your week, and follow it session by session. Every exercise links to a guide with an animation.
A good program does the thinking for you: which exercises, how many sets and reps, and how to keep progressing. Start with one that suits your level and run it for the weeks it suggests before you switch.
Every program is also in the Healti app, where it shows your next session, remembers your weights and counts your sets towards your records.
Programs for every goal
Build muscle
Full body, upper / lower and push / pull / legs at the gym or with dumbbells.
Lose weight
Strength training with a cardio finisher, at the gym or at home.
Get stronger
Few lifts, heavy and often: squat, bench press and deadlift.
Health and fitness
Short sessions, strength for runners and strength and mobility for 50+.
Training programs
Showing 15 of 15 programs
- Build muscleFull body for beginnersTwo alternating full-body sessions that teach the basic movements. A good first gym program.3 days a weekAbout 45 minGymBeginner
- Health and fitnessHome workout, no equipmentBodyweight only. Needs a chair or a sturdy table, nothing else.3 days a weekAbout 30 minBodyweightBeginner
- Get strongerStrength 5×5Few lifts, heavy and often. Add a little weight each session while the reps hold.3 days a weekAbout 45 minGymIntermediate
- Build muscleUpper / lowerFour sessions a week, each half of the body twice. Room for more volume than full body.4 days a weekAbout 60 minGymIntermediate
- Build musclePush / pull / legsPressing, pulling and legs on separate days. Run it three days a week, or twice through for six.3 days a weekAbout 60 minGymIntermediate
- Build muscleFull body with dumbbells at homeTwo full-body sessions with a pair of dumbbells and the floor. Builds muscle and strength without a gym.3 days a weekAbout 45 minDumbbellsBeginner
- Build muscleFull body for muscleThree different full-body sessions a week. Every muscle three times, with the big lifts first.3 days a weekAbout 60 minGymIntermediate
- Lose weightFat loss at the gymFull-body strength training with a short finisher that gets your heart rate up. Keep the muscle while the fat goes.3 days a weekAbout 45 minGymBeginner
- Lose weightFat loss at homeQuick bodyweight circuits. Do the exercises back to back, rest a minute and go again.3 days a weekAbout 30 minBodyweightBeginner
- Health and fitnessQuick 30-minute gym workoutThe whole body in half an hour with machines and dumbbells. For training efficiently in a packed week.3 days a weekAbout 30 minGymBeginner
- Health and fitnessStrength and mobility 50+Two calm full-body sessions a week for strong legs, back and balance. Built to last.2 days a weekAbout 45 minGymBeginner
- Health and fitnessStrength training for runnersTwo short sessions a week of single-leg work, calves and core. Makes you stronger and more resilient on the run.2 days a weekAbout 30 minDumbbellsIntermediate
- Get strongerStrength 3 days: squat, bench and deadliftOne session per main lift with supporting exercises. For pushing up your squat, bench press and deadlift.3 days a weekAbout 60 minGymAdvanced
- Build muscleLegs and glutesTwo leg and glute sessions and one upper-body session each week. For strong legs and stronger glutes.3 days a weekAbout 60 minGymIntermediate
- Build muscleUpper / lower with dumbbellsFour sessions a week with only dumbbells and a bench. The gym setup, in your living room.4 days a weekAbout 45 minDumbbellsIntermediate
Frequently asked questions
- Which program should I start with?
- If you are new, pick a beginner program with the equipment you have: Full body for beginners at the gym, Full body with dumbbells at home, or Home workout without equipment. Run it for 6–8 weeks before you change.
- How many days a week should I train?
- Two to three sessions a week is enough to get stronger and build muscle. Four or more suits you once you have trained for a while and recover well.
- When should I add weight?
- When you can do every set and rep with good form and a rep or two in reserve. Each program explains how it progresses.
Prefer to track it in the app?
Everything on this page is free to read. The Healti app is there if you want your meals, workouts and progress kept in one place.
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Every exercise with an animation, the muscles it works, step-by-step form and the mistakes to avoid.
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Healti provides general information about nutrition and training. It is not medical advice.