12 workout templates
Real programmes with sets, reps and rest — not lists of exercises. Half of them need no gym.
Gym plans
Home and minimal-equipment plans
A large share of people who want to train have a floor, a doorway and maybe a pair of dumbbells. These plans are built for exactly that, not as an apology for it.
How to choose one
If you are new, take the beginner gym plan or the no-equipment plan and run it for eight weeks without changing anything. If you have trained before and have three days, use full body three times a week. Four days, use upper/lower. Five or six, use push pull legs.
Every template here is a starting structure, not a prescription. Swap any movement for one of the computed substitutes on its own card, keep the sets and reps, and the plan still does its job.
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the sources page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
ਸਰੋਤ·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
