Your fitness arsenal — built to make you stronger.
Free, no-nonsense workout plans, exercise libraries and training calculators you can use at home or in the gym. Everything is grounded in exercise science and written to actually get you results — not to sell you a membership.
Build a body that performs
New to training or coming back after a break? These foundations cover everything you need to begin safely and keep making progress.
How to Start Working Out
A complete beginner's roadmap: your first month, what to do each session and how to avoid quitting.
Read guide PlanBeginner Workout Plan
A free 3-day full-body plan with sets, reps and progression — for home or gym.
Read guideProgressive Overload
The single most important principle behind getting stronger — and exactly how to apply it.
Read guideHow to Build Muscle
The three levers of hypertrophy — training, eating and recovering — explained simply.
Read guideHow to Lose Fat
Sustainable fat loss without crash diets: the calorie maths and the habits that stick.
Read guideHow Many Rest Days?
Why recovery is where you actually grow — and how to schedule it.
Read guideTrain by the numbers
Ten fast, private, browser-based tools. Nothing is uploaded — every calculation runs on your device.
BMI Calculator
Body mass index with your healthy weight range.
Open toolBMR & TDEE
Daily calorie needs to cut, maintain or bulk.
Open toolOne-Rep Max
Estimate your 1RM and full percentage table.
Open toolBody Fat %
U.S. Navy method body-fat estimate.
Open toolProtein Calculator
Daily protein target for your goal.
Open toolCalories Burned
Energy used per workout by activity.
Open toolInterval Timer
HIIT / Tabata timer with audio cues.
Open toolMacro Calculator
Protein, carb & fat targets for your goal.
Open toolIdeal Weight
Robinson, Devine & Hamwi estimates.
Open toolTarget Heart Rate
Your five training zones (Karvonen).
Open toolFull-Body Routine
Our flagship 3× weekly programme.
Open toolBest exercises, muscle by muscle
Hand-picked movements with form cues and home alternatives for every major muscle group.
Best Chest Exercises
Press and fly variations to build a fuller, stronger chest.
Read guideBest Back Exercises
Pulls and rows for a wide, thick, healthy back.
Read guideBest Leg Exercises
Squats, hinges and lunges for powerful legs.
Read guideBest Arm Exercises
Biceps and triceps movements that actually grow arms.
Read guideBest Core Exercises
Build real core strength beyond endless crunches.
Read guideBest Shoulder Exercises
Press and raise variations for capped, stable delts.
Read guidePick a plan and start
Structured routines for every situation — at home with no kit, with one kettlebell or band, or chasing strength with the barbell.
Bodyweight Workout Plan
A structured 3-day calisthenics plan with progressions — no equipment needed.
Read guideKettlebell Workout
One bell, a full-body engine: swings, squats and carries with a 3-day routine.
Read guideResistance Band Workout
Real training in a bag — a full-body band routine you can do anywhere.
Read guide Strength5×5 Strength Program
The classic beginner barbell routine — add weight every session and get strong fast.
Read guide 4-dayUpper/Lower Split
A balanced four-day routine that hits every muscle twice a week.
Read guideGym vs Home Workout
Which is right for you? An honest comparison of cost, results and convenience.
Read guideMaster the details
Nail the foundational skills, train your engine, fuel smart and recover right — the things that turn consistent effort into real results.
How to Do Pull-Ups
From zero to your first rep, with exact progressions.
Read guidePlanks & Core
Real core strength — far beyond endless crunches.
Read guide CardioTrain for a 5K
An 8-week beginner run/walk plan to the finish line.
Read guideHIIT vs Steady Cardio
Which burns more fat and builds more fitness?
Read guideHow Much Protein
The exact numbers to build muscle, settled.
Read guideCreatine Explained
The one supplement actually worth taking.
Read guideSleep & Recovery
Where gains are really made — while you sleep.
Read guideAvoid Injuries
Nine evidence-based rules to train hard for decades.
Read guideNo gym? No problem.
Some of the best transformations start in a bedroom with zero equipment. Follow our no-gear plan and progress to dumbbells when you're ready.
Get the home workoutEvidence-based
Guidance reflects public-health and exercise-science sources — CDC, ACE, NSCA and peer-reviewed research.
Beginner-friendly
Plain language, clear cues and home alternatives so anyone can start today.
Genuinely free
Ad-supported, no signup, no upsell. Your tools and plans, no strings attached.
Exercise form, workouts & training methods
Newer guides covering individual lifts, no-equipment workouts, cardio plans and the training techniques that drive progress.
Exercise & form
How to Do a Proper PlankGlute Bridge Guide
Lunges Guide
Romanian Deadlift (RDL)
Overhead Press Form
Barbell Row Form
How to Build Bigger Arms
How to Increase Your Bench Press
Arms Workout at Home
Chest Workout With Dumbbells
Shoulder Workout
Glute Workout
Workouts & cardio
Chest Workout at HomeBack Workout (No Equipment)
Leg Day Routine
Core Workout for Abs
Calisthenics for Beginners
How to Get a Six Pack
Beginner Running Plan
Couch to 5K Plan
12-Week Workout Plan
Beginner Gym Workout Plan
Full-Body Dumbbell Workout
Pull Day Workout
HIIT Workout at Home
Office Workout
Running Pace Calculator
Training methods & recovery
Dumbbell vs BarbellDeload Week Explained
Training to Failure
Supersets Explained
Drop Sets Explained
Warm-Up Routine
Post-Workout Stretching
How to Prevent DOMS
Train Around an Injury
30-Day Bodyweight Challenge
Wall Pilates Workout
Morning Workout Routine
Water Intake Calculator