Routines worth stealing
Free training plans from openGym and the people who use it. Find one that fits your week and your kit, copy it into the app, or share the plan you swear by.
21 routines
- Bar and floor, getting stronger by openGym For when ten push-ups got easy. Low-rep pull-ups and dips, pistol work and hard core holds, four days a week on a bar and the floor. 4 days50 min11 exercises MTWTFSS Pull-up bar
- Five days, one muscle at a time by openGym Chest Monday, back Tuesday, and so on to arms on Friday. One muscle group a day, worked from several angles, with the weekend off. 5 days60 min26 exercises MTWTFSS Pull-up bar, Bench, Dumbbells, Barbell, Cable, Machines
- Ganzkörper zu Hause in 30 Minuten by openGym Zwei kurze Einheiten für Wohnzimmer und Küchentisch, im Wechsel an drei Tagen. Kein Gerät nötig, nur ein stabiler Tisch und zwei Stühle. 3 days30 min11 exercises MTWTFSS No equipment
- Lower body, glutes first by openGym An upper and lower split where the lower days start with hip thrusts and hinges. Four days, with enough upper work to keep things even. 4 days55 min20 exercises MTWTFSS Bench, Dumbbells, Barbell, Cable, Machines
- One kettlebell, three days by openGym Everything you can do with a single bell: swings for the engine, get-ups for the shoulders, and goblet squats for the legs. Takes up less floor than a yoga mat. 3 days35 min9 exercises MTWTFSS Kettlebell
- Pull-up bar basics by openGym Three short sessions for a doorway bar and the floor. Pulling, pushing, legs and core, no gym membership needed. 3 days40 min10 exercises MTWTFSS Pull-up bar
- Push, pull, legs, twice by openGym Six days on, one off. Every muscle twice a week, with a heavier day and a lighter, pumpier day for each, for people who like living at the gym. 6 days65 min31 exercises MTWTFSS Pull-up bar, Bench, Dumbbells, Barbell, Cable, Machines
- Sweat with two dumbbells by openGym Strength moves with short rests, so the heart rate never quite settles. Keep the weights moderate and the pace honest. 3 days35 min6 exercises MTWTFSS Dumbbells
- Ten sets of ten by openGym One big lift, ten sets of ten, then a little extra. An old bodybuilding idea for a four to six week block when growth has stalled. 3 days75 min9 exercises MTWTFSS Bench, Dumbbells, Barbell, Cable, Machines
- Three lifts a day, a bit more each time by openGym Two short barbell days taken in turns. Squat every session, alternate the presses and pulls, and add a small plate whenever all the sets went well. 3 days50 min6 exercises MTWTFSS Bench, Barbell
- Twenty minutes for desk backs by openGym A short floor routine for people who sit all day. Wakes up the glutes, opens the hips and teaches the core to hold your back still. 3 days20 min6 exercises MTWTFSS No equipment
- Twenty-five minute circuit by openGym Six moves, short rests, four rounds. Breathing hard is the plan. Needs a towel and about two square metres of floor. 3 days25 min6 exercises MTWTFSS No equipment
- Twice a week, still counts by openGym For weeks that only have room for two gym visits. Two full-body sessions that hit everything, so missing the third day is no longer a thing. 2 days40 min8 exercises MTWTFSS Bench, Dumbbells, Barbell, Cable
- 5×5 strength by openGym Five sets of five on the barbell lifts, three days a week. Few exercises, heavy weights, and a little more on the bar each time. 3 days50 min9 exercises MTWTFSS Bench, Dumbbells, Barbell, Cable, Machines
- Bodyweight at home by openGym Two short sessions for the living-room floor, taken in turns. Push-ups, squats, rows under a table and a plank to finish. 3 days35 min10 exercises MTWTFSS No equipment
- Dumbbells only by openGym A pair of dumbbells and nothing else. Two full-body sessions that cover squats, hinges, presses and rows. 3 days40 min11 exercises MTWTFSS Dumbbells
- Full body by openGym Three full-body days with the big lifts up front. The plan to start with when you have a gym and no idea where to begin. 3 days45 min18 exercises MTWTFSS Bench, Dumbbells, Barbell, Cable, Machines
- Hotel room by openGym One session for a hotel room between the bed and the desk. Quiet enough that the neighbours never find out. 2 days30 min6 exercises MTWTFSS No equipment
- Push, pull, legs by openGym The split everyone has heard of, for good reason. Pressing on Monday, pulling on Wednesday, legs on Friday, and a full rest in between. 3 days60 min17 exercises MTWTFSS Bench, Dumbbells, Barbell, Cable, Machines
- Resistance bands by openGym A set of bands fits in a drawer and still works every muscle. Two sessions taken in turns, three days a week. 3 days35 min10 exercises MTWTFSS Bands
- Upper / lower by openGym Four days, each muscle twice a week. Two upper days and two lower days that swap the main lift, so nothing gets stale. 4 days55 min24 exercises MTWTFSS Bench, Dumbbells, Barbell, Cable, Machines
Nothing fits all of that
Loosen a filter or two, or try fewer words. Still nothing? Then the routine you want doesn't exist yet. Build it in openGym and share it, someone else is looking for it too.
Getting one into openGym
On your phone
Open a routine and tap a day. openGym opens and adds it next to your own routines. Nothing you already have is touched.
The whole week
Grab the plan file instead and import it in the app under Plan, Import plan. It brings every day and, if you want, the weekdays too.
On a computer
Every routine has a QR code. Scan it with your phone camera or in openGym and carry on there.