Workout Plans
Find the perfect training program for your goals
Last updated: March 2026
Whether you're a beginner starting at the gym or an advanced athlete looking to maximize results, find complete guides and ready-made programs for every goal. All our plans are evidence-based and can be auto-generated with our free AI.
Programs by Goal
Beginner Workout Plan
Complete program for gym beginners. Full body 3x/week with fundamental exercises, guided progression, and technique focus.
Muscle Building Plan
Hypertrophy program to build muscle. Optimized splits, scientific volume (MEV/MAV/MRV), and periodization for maximum growth.
Strength Program
Program to increase your max on squat, bench, and deadlift. Undulating periodization, heavy loads, and structured progression.
Cutting Guide
How to structure training during a cut. Maintain muscle mass while losing fat with evidence-based strategies.
AI Personalized Plan
Create a plan tailored to your goals with AI. Exercises, volume, and progression adapted to your level, equipment, and recovery capacity.
How to Choose the Right Plan
The best plan is the one you can follow consistently. That said, your experience level determines which structure will make you progress fastest.
| Level | Split | Volume |
|---|---|---|
| Beginner (0-6 months) | Full Body 3x/week | 2-3 sets per exercise |
| Intermediate (6-18 months) | Upper/Lower 4x/week | 3-4 sets per exercise |
| Advanced (18+ months) | Push/Pull/Legs 5-6x/week | 4-5 sets per exercise |
4 Principles of an Effective Plan
Progressive Overload
Increase load or reps over time. Without progressive overload, the body has no reason to adapt. Even +1 rep or +0.5 kg matters.
Adequate Volume
10-20 weekly sets per muscle group is the optimal range for most people. Beginners start low, advanced lifters go higher.
Training Frequency
Training each muscle at least 2x per week is superior to 1x. Muscle protein synthesis lasts about 48 hours after training — then you need a new stimulus.
Recovery & Deloads
Muscle grows during rest, not during training. Every 4-8 weeks, reduce volume by 40-50% for a deload week to allow supercompensation.
Advanced Training Methods
Beyond standard workout plans, specific methodologies exist for different goals. Arvo supports 5 complete systems with dedicated AI.
Training Split Guides
Frequently Asked Questions
What's the best workout plan for beginners?
For beginners, a full body routine 3 times per week is ideal. It trains every muscle with optimal frequency while allowing adequate recovery. Arvo can generate a personalized plan based on your level and goals.
How to create a free personalized workout plan?
Use Arvo's free AI workout generator — no signup required. Choose your goal (muscle, strength, fitness), available days, and equipment, and the AI creates an optimized plan in seconds.
How many days per week should I train?
It depends on your level. Beginners: 3 days (full body). Intermediate: 4 days (upper/lower). Advanced: 5-6 days (push/pull/legs). Research shows training each muscle 2-3x per week is optimal for growth.
Should I train for mass or strength?
It depends on your goals. Mass programs use 8-12 reps for visible muscle growth. Strength programs use 1-6 reps to increase maximal loads. Many athletes alternate between phases for complete development.
How often should I change my workout plan?
Generally every 4-8 weeks, when you stop progressing. Signs to change include: stalling on weights for 2+ weeks, loss of motivation, or completing a periodization cycle. Arvo monitors your progress and suggests when to adapt.
What are MEV, MAV, and MRV in training volume?
MEV (Minimum Effective Volume) is the minimum volume to stimulate growth. MAV (Maximum Adaptive Volume) is the optimal range where you grow the most. MRV (Maximum Recoverable Volume) is the most you can recover from. Training between MEV and MAV is ideal for most people. Arvo calculates these values automatically for each muscle group.
Should I follow a fixed plan or use AI programming?
Fixed plans work well for beginners learning movement patterns. However, an AI program like Arvo adapts to your fatigue levels, missed sessions, and actual progression. For anyone training 6+ months, automatic adaptation produces better results than following the same static program.
Can I create a workout plan for free with Arvo?
Yes. The AI workout generator is completely free with no signup required. You can also use the full app for free during the beta phase, with all AI features included: weight suggestions, volume management, and automatic adaptation.
Create Your Plan in 30 Seconds
Our AI generator analyzes your goals and creates a personalized program. Completely free, no signup required.
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