If you’re here, you want to Build Your Free Workout Plan—quickly and without guesswork. Start by choosing one goal (fat loss, muscle, or endurance), then schedule 3–5 days/week: aim for 2–3 strength days (5–8 moves, 2–4 sets, 8–12 reps) plus 150 minutes of moderate cardio (or 75 minutes vigorous) each week. Space hard sessions ~48 hours apart, add +5–10% load or +1–2 reps weekly, and recheck measurements at week 4. A simple split: Mon Upper, Wed Lower, Fri Cardio + Core, Sat Full Body (optional). This meets evidence-based activity targets, keeps recovery on track, and delivers visible results—without spending a dollar.

Create Your Tailored Plan

Goal

Fat Loss & Tone Build Lean Muscle Endurance & Cardio General Fitness

Days per Week

3 days 4 days 5 days

Equipment

Bodyweight Only Weights (DB/Gym)

Guideline: 2–3 strength days/week + ~150 min moderate cardio. Protein ~0.8–1 g/lb BW; water 2–3 L/day; sleep 7–9 h.

Your Weekly Plan

Pick your Goal, Days/week, and Equipment to see a detailed, step-by-step plan here.

Fat Loss & Tone • 3 days • Bodyweight Day 1 — Full-Body Strength (45–50 min) • Warm-up: 5–7 min brisk walk + dynamic legs/shoulders • Main (3–4 sets • 10–15 reps • 60–75s rest): Air Squat • Reverse Lunge • Hip Thrust (bench) • Incline Push-up • Table Row • Pike Press • Core: Side Plank 3×30–40s • Cool-down: 5 min easy walk + stretch Day 2 — Cardio + Core (40–45 min) • Cardio: 30–35 min Zone 2 brisk walk/cycle (can split AM/PM) • Core: Dead Bug 3×10/side + Hollow Hold 3×20–30s Day 3 — Circuit + Intervals (45 min) • Circuit (20–25 min): Squat • Push-up • Good Morning • Split Squat • Superman (3–4 rounds; 40s work / 20s rest) • Intervals: 10–12 min (30s fast / 30s easy) Weekly Targets: ~150–180 min cardio • 2 strength days • NEAT 7–10k steps/day Progression: +1–2 reps/set weekly; -5–10s rest; slightly faster intervals. Nutrition: ~300–400 kcal/day deficit; protein 0.8–1 g/lb BW; fiber 25–35 g/day.

Fat Loss & Tone • 3 days • Weights (DB/Gym) Day 1 — Full Strength (50–55 min) • Warm-up 5–7 min + mobility • Main (3–4×8–12): Goblet Squat • DB RDL • DB Bench/Push-up • One-arm DB Row • DB Split Squat • Core: Weighted/Cable Plank 3×30–40s Day 2 — Cardio + Core (45–50 min) • Zone 2: 35–40 min bike/elliptical • Core: Pallof Press 3×12/side + Side Plank 3×30–40s Day 3 — Strength Circuit + Intervals (45–50 min) • Circuit (20–25 min): KB/DB Swing • Goblet Squat • Push Press • Row • Step-up (3–4 rounds) • Intervals: 12–15 min (1 min fast / 1 min easy) Weekly Targets: 150–200 min cardio • Strength 2 days • Steps 8–10k Progression: +5–10% load at top of rep range; last set RPE 8–9.

Fat Loss & Tone • 4 days • Bodyweight Day 1 — Upper (45 min) • Incline Push-up • Pike Press • Table Row • Chair Dip • Shoulder Taps (3–4×10–15; 60–75s rest) • Core: Hollow Hold 3×25–35s Day 2 — Lower (45–50 min) • Squat • Reverse Lunge • Hip Thrust • Single-leg RDL (BW) • Calf Raise (3–4×12–15) • Finish: 8–10 min brisk walk Day 3 — Intervals + Core (35–40 min) • Intervals: 12–14×(1 min fast / 1 min easy) • Core: Side Plank 3×30–40s Day 4 — Mobility + Zone 2 (45–55 min) • Mobility 15–20 min (hips/T-spine/shoulders) • Z2 25–35 min easy walk/cycle Weekly Targets: 2 strength + 2 cardio • ~150–200 min total cardio Progression: Add rounds/reps; progress to decline push-ups; deeper lunge ROM.

Fat Loss & Tone • 4 days • Weights Day 1 — Upper (50 min) • DB/BB Bench • One-arm Row • DB Shoulder Press • Lateral Raise • Triceps Pressdown (3–4×8–12) Day 2 — Lower (50–55 min) • Goblet/Front Squat • RDL • Lunge/Step-up • Hip Thrust • Calf (3–4×8–12) Day 3 — Intervals + Core (30–35 min) • Bike/Row 10–12×(1 min fast / 1 min easy) • Core: Pallof 3×12/side + Plank 3×30–40s Day 4 — Zone 2 + Mobility (45–55 min) • 35–45 min steady + 10–15 min mobility Weekly Targets: Cardio 150–220 min • Keep protein high; small calorie deficit.

Fat Loss & Tone • 5 days • Bodyweight Day 1 — Upper (45–50 min) • Incline Push-up • Pike/Wall Press • Table Row • Bench Dip • Shoulder Taps (3–4×10–15) Day 2 — Lower (45–50 min) • Squat • Reverse Lunge • Hip Thrust (bench) • Single-leg RDL • Calf Raise (3–4×12–15) Day 3 — Intervals (30–35 min) • 14–16×(45s fast / 45s easy) walk/run or bike Day 4 — Full-Body Circuit (45–50 min) • 4 rounds: Air Squat • Push-up • Hip Hinge (good mornings) • Split Squat • Superman (12–15 reps each; 45s rest/round) • Core: Dead Bug 3×10/side Day 5 — Mobility + Zone 2 (45–55 min) • Mobility 15–20 min + Z2 walk/cycle 30–35 min Weekly Volume: 3 strength days • 2 cardio days (~170–220 min) Progression: Add a 4th circuit round; add tempo (3s down); elevate push-up feet.

Fat Loss & Tone • 5 days • Weights Day 1 — Upper Strength (50–55 min) • Bench/DB Press • Row • Shoulder Press • Lateral Raise • Curl (3–4×8–12) Day 2 — Lower Strength (50–55 min) • Squat/Leg Press • RDL • Lunge/Step-up • Hip Thrust • Calf (3–4×8–12) Day 3 — Intervals (30–35 min) • 10–12×(1 min fast / 1 min easy) on bike/row/run Day 4 — Full Strength (lighter) (45–50 min) • Goblet Squat • DB RDL • DB Press • One-arm Row • Split Squat (3×10–12; shorter rests) Day 5 — Zone 2 + Core (45–55 min) • Z2 35–45 min + Pallof 3×12/side + Side Plank 3×30–40s Weekly Volume: Strength 3 days • Cardio 170–220 min/week Recovery: Sleep 7–9 h; steps 8–12k/day; protein 0.8–1 g/lb BW.

Build Lean Muscle • 3 days • Bodyweight Day 1 — Push (50 min) • Incline/Standard Push-up • Pike/Wall Press • Bench Dips • Shoulder Taps • Triceps Extension BW (4×8–15; 90–120s rest on harder moves) Day 2 — Pull/Legs (55 min) • Table Row • Good Morning (hips) • Split Squat • Glute Bridge/Thrust • Back Extensions (4×8–15) Day 3 — Full Body (55 min) • Squat • Push-up • Row • Hip Thrust • Bulgarian Split Squat • Copenhagen Side Plank (3–4×8–12) Progression: Add reps to top range, then harder variations; 10–16 working sets/muscle/week; protein 0.9–1 g/lb BW.

Build Lean Muscle • 3 days • Weights Day 1 — Push (60 min) • Bench Press • DB Shoulder Press • Incline DB Press • Cable Fly • Triceps Pressdown (4×6–12; 90–150s rest) Day 2 — Pull/Legs (60–65 min) • Back/Front Squat • RDL • Chest-supported Row • Lat Pulldown • Curl (4×6–12) Day 3 — Full (55–60 min) • Hip Thrust • Lunge • Bench/DB Press • Row • Lateral Raise • Face Pull (3–4×8–12) Progression: When all sets hit 12 reps, add ~2.5–5% next week; deload if needed every 6–8 weeks.

Build Lean Muscle • 4 days • Bodyweight Day 1 — Upper A (50 min) • Push-up Var. • Pike Press • Table Row • Y–T–W • Bench Dip (4×8–15) Day 2 — Lower A (50–55 min) • Squat • Split Squat • Hip Thrust • Single-leg RDL (BW) • Calf (4×10–15) Day 3 — Upper B (50 min) • Decline Push-up • Pike Press (elevated) • Inverted Row • Diamond Push-up • Rear-delt T (4×8–15) Day 4 — Lower B (50–55 min) • Front Squat (BW tempo) • Reverse Lunge • Hip Thrust (pause) • Cossack Squat • Calf (4×10–15) Core: Add Dead Bug or Side Plank 3×30–40s each day Progression: Add sets (up to 5), 3–4s eccentrics, paused reps at bottom.

Build Lean Muscle • 4 days • Weights Day 1 — Upper A • Bench • Row • OHP • Lateral Raise • Curl (4×6–12) Day 2 — Lower A • Squat • RDL • Hip Thrust • Leg Curl • Calf (4×6–12) Day 3 — Upper B • Incline Bench • Pulldown • Seated Press • Cable Fly • Pressdown (3–4×8–12) Day 4 — Lower B • Leg Press • Romanian DL • Lunge • Hip Abduction • Calf (3–4×8–12) Progression: Double progression 8–12 reps; when 12 reached on all sets, add weight next session.

Build Lean Muscle • 5 days • Bodyweight Day 1 — Push (50–55 min) • Push-up Var. • Pike/Wall Press • Dips (bench) • Shoulder Taps • Triceps BW (4×8–15) Day 2 — Pull (50–55 min) • Inverted/Table Row • Reverse Snow Angels • Prone Y–T–W • Curl Iso-holds (towel) • Back Extensions (4×10–15) Day 3 — Legs (55–60 min) • Squat • Bulgarian Split Squat • Hip Thrust • Single-leg RDL • Calf Raise (4×10–15) Day 4 — Full (Hypertrophy) (50–55 min) • Squat • Push-up • Row • Hip Hinge • Lateral Raise (BW/band) (3–4×10–15; 60–90s rest) Day 5 — Mobility + Core (35–45 min) • Mobility 20 min + Core circuit 3 rounds: Dead Bug 10/side • Side Plank 30–40s • Hollow Hold 20–30s Volume: 12–18 hard sets per muscle/week; keep 1–2 reps in reserve (RIR).

Build Lean Muscle • 5 days • Weights Day 1 — Push • Bench • Incline DB • OHP • Cable Fly • Triceps Pressdown (4×6–12) Day 2 — Pull • Weighted Row • Pulldown/Chin-up • Rear-delt Raise • Face Pull • Curl (4×8–12) Day 3 — Legs • Back/Front Squat • RDL • Leg Press • Hip Thrust • Calf (4×6–12) Day 4 — Upper Hypertrophy • DB Bench (higher reps) • Seated Row • Lateral Raise • Incline Curl • Rope Pressdown (3–4×10–15) Day 5 — Lower Hypertrophy • Hack/DB Squat (high reps) • Romanian DL • Walking Lunge • Hip Abduction • Calf (3–4×10–15) Recovery: 48–72h between same-muscle hard sessions; deload every 6–8 weeks if fatigue builds.

Endurance & Cardio • 3 days • Bodyweight Day 1 — Intervals (40–45 min) • 10–12×1 min hard / 1 min easy + Core 10 min (Dead Bug 3×10/side • Side Plank 3×30s) Day 2 — Strength (BW) (40–50 min) • Circuit 4 rounds: Air Squat • Push-up • Split Squat • Hip Thrust • Plank (10–12 reps each; 60s rest/round) Day 3 — Long Z2 (50–70 min) • Brisk walk/cycle conversational pace Weekly: Cardio 150–220 min; 1 strength day for durability Progression: +1–2 interval reps; +5–10 min Z2.

Endurance & Cardio • 3 days • Weights Day 1 — VO2 Intervals • 5–6×3 min hard / 2 min easy (bike/row/run) Day 2 — Full-Body Weights (Strength) • Squat • RDL • Press • Row (3–4×6–10; keep 2 RIR) Day 3 — Long Z2 • 60–75 min steady Optional: 4–6×20s strides post-Z2 Fuel: Carbs 45–55% kcal; electrolytes for >60 min sessions.

Endurance & Cardio • 4 days • Bodyweight Day 1 — Intervals (35–45 min) • 10–12×(1 min fast / 1 min easy) run/bike Day 2 — Strength (BW) (40–50 min) • 4 rounds: Air Squat • Push-up • Split Squat • Hip Thrust • Plank (12 reps each) Day 3 — Tempo (25–35 min) • Continuous moderate-hard pace (can talk in short phrases) Day 4 — Long Z2 (55–70 min) • Easy conversational cardio Progression: +1 interval rep; +5 min tempo; +5–10 min Z2 as tolerated.

Endurance & Cardio • 4 days • Weights Day 1 — Intervals • 8–10×(2 min hard / 2 min easy) bike/row/run Day 2 — Strength (low-rep) • Squat • RDL • Bench/Press • Row (3×5–8; avoid failure) Day 3 — Tempo • 25–35 min sustained pace (RPE 7–8) Day 4 — Long Z2 • 60–80 min easy Placement: Keep strength 24–48h before hard intervals; sleep/hydrate well.

Endurance & Cardio • 5 days • Bodyweight Day 1 — Intervals • 10–12×(1 min hard / 1 min easy) Day 2 — Strength (BW) • Circuit 4 rounds: Squat • Push-up • Hip Hinge • Split Squat • Plank (12 reps each) Day 3 — Tempo • 30–35 min steady hard Day 4 — Z2 • 45–60 min easy Day 5 — Mobility + Core • Mobility 20 min + Core 10–12 min Totals: Cardio 180–240 min/week; keep one day very easy if fatigued.

Endurance & Cardio • 5 days • Weights Day 1 — Intervals • 6–8×(3 min hard / 2 min easy) Day 2 — Strength • Squat/Press/Row variants (3×5–8; RPE 7–8) Day 3 — Tempo • 30–35 min sustained pace Day 4 — Long Z2 • 70–90 min steady Day 5 — Mobility + Drills • Mobility 20 min + Strides/Drills 6×20s Fuel: 20–40 g carbs within 1 h post hard sessions; hydrate 500–750 ml/h in heat.

General Fitness • 3 days • Bodyweight Day 1 — Full (45–50 min) • 5–6 moves, 3×10–12: Squat • Push-up • Row (table/TRX) • Hip Hinge • Split Squat • Plank Day 2 — Cardio + Core (40–45 min) • Z2 30–35 min + Core 10 min (Dead Bug • Side Plank) Day 3 — Full (45–50 min) • Same template with variations (lunges, elevated push-ups, side plank) Lifestyle: Walk 6–9k steps/day; mobility 10–15 min after sessions.

General Fitness • 3 days • Weights Day 1 — Full Strength (50–55 min) • Squat • RDL • Bench/DB Press • Row • Carry (3–4×8–12) Day 2 — Cardio + Core (45–50 min) • 35–45 min Z2 + Anti-rotation 3×12/side + Side Plank Day 3 — Full Strength (lighter) (45–50 min) • Same pattern; slightly lower loads, higher reps Recovery: Sleep 7–9 h; easy outdoor cardio on off days if desired.

General Fitness • 4 days • Bodyweight Day 1 — Upper (45–50 min) • Incline Push-up • Pike Press • Table Row • Y–T–W • Bench Dip (3–4×10–15) Day 2 — Lower (45–50 min) • Squat • Split Squat • Hip Thrust • Single-leg RDL • Calf (3–4×10–15) Day 3 — Cardio + Core (40–45 min) • Z2 30–40 min + Core 10 min (Dead Bug • Side Plank) Day 4 — Mobility + Z2 (45–55 min) • Mobility 20 min + Easy walk 25–35 min Habits: Steps 7–10k; protein at each meal; 7–9 h sleep.

General Fitness • 4 days • Weights Day 1 — Upper • Bench/DB Press • Row • OHP • Lateral Raise • Curl (3–4×6–12) Day 2 — Lower • Squat • RDL • Hip Thrust • Leg Curl • Calf (3–4×8–12) Day 3 — Cardio (Intervals 12–15 min) + Core • 8–10×(45s hard / 45s easy) + Core 10 min Day 4 — Mobility + Z2 • 35–45 min easy cardio + 10–15 min mobility Nutrition: Protein 0.8–1 g/lb BW; hydrate 2–3 L/day.

General Fitness • 5 days • Bodyweight Day 1 — Upper (45–50 min) • Push-up Var. • Pike Press • Table Row • Band/Bodyweight Curl • Rear-delt T (3–4×10–15) Day 2 — Lower (45–50 min) • Squat • Reverse Lunge • Hip Thrust • Single-leg RDL • Calf (3–4×10–15) Day 3 — Cardio (30–40 min) • Z2 30–40 min brisk walk/cycle Day 4 — Full (45–50 min) • Squat • Push-up • Row • Hip Hinge • Split Squat • Plank (3×10–12) Day 5 — Mobility + Core (35–45 min) • Mobility 20 min + Core circuit 3 rounds (Dead Bug 10/side • Side Plank 30–40s) Intensity: Keep one day easy; RPE 7–8 on working sets.

General Fitness • 5 days • Weights Day 1 — Upper • Bench/DB Press • Row • OHP • Lateral Raise • Curl (3–4×8–12) Day 2 — Lower • Squat/Leg Press • RDL • Lunge • Hip Thrust • Calf (3–4×8–12) Day 3 — Cardio/Intervals • 10–12×(1 min fast / 1 min easy) + Core 10 min Day 4 — Full Strength • Goblet/Front Squat • DB RDL • DB Press • One-arm Row • Split Squat (3×8–12) Day 5 — Mobility + Core • Mobility 20 min + Anti-rotation 3×12/side + Plank 3×30–40s Programming: Mix squat/hinge/push/pull weekly; progress slowly (2.5–5% jumps); reassess every 4–6 weeks.

Build Your Free Workout Plan: Define Goals & Baselines

Want fast, focused progress? Start by locking in a single goal and measuring where you are today. Clear targets + hard numbers make it easier to design sessions and see results within 4–6 weeks.

Choose One Primary Goal (Make It SMART)

Pick fat loss, muscle gain, or endurance—not all at once.
Example SMART goals:
- Fat loss: –0.5 to –1.0 lb/week for 8 weeks.
- Muscle: +2–4 lbs in 8–12 weeks with strength increases.
- Endurance: +10–20% distance or pace in 6 weeks.

Define Your Weekly Time & Equipment

Commit 3–5 days/week, 30–60 min/session (write exact days).
List what you have: bodyweight, dumbbells/bands, or full gym.
Note constraints (e.g., no jumping, knee pain) to guide exercise choices.

Capture Body Metrics (Day 0)

Morning scale weight (3-day average).
Tape: waist (navel), hips, thigh, arm—to nearest 0.5 cm or ¼ in.
Front/side photos under the same lighting.
Optional: estimate body fat with a tape method or smart scale trend (use for trends, not absolutes).

Run Quick Fitness Tests (10–15 Minutes)

Strength: max push-ups (1 set), wall sit time, plank time.
Lower body: 10-rep RPE on goblet squat or bodyweight squat tempo.
Cardio: 12-minute test (run/row/cycle)—record distance or calories.
Mobility: sit-and-reach or overhead squat snapshot (notes + photo).

Set Checkpoints & Tracking Rules

Re-test every 4 weeks; adjust load by +5–10% or +1–2 reps if last set < RPE 8–9.
Aim for 85%+ session adherence (e.g., 17/20 sessions).
Track protein (~0.8–1.0 g/lb body weight) and cardio minutes (goal: 150 moderate or 75 vigorous per week).

Structure Your Week: Strength, Cardio, and Recovery

A great plan fits your life, hits the weekly activity targets, and leaves room to recover. Aim for 2–3 strength training days, 150 minutes of moderate cardio (or 75 minutes of vigorous cardio), and at least 1 full rest day. Space hard lifts ~48 hours apart and progress by +5–10% load or +1–2 reps weekly, when the last sets feel RPE 7–9.

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Pick a Weekly Split That Matches Your Schedule

3 days/week (balanced)
- Day 1: Upper Strength (5–6 moves, 3×8–12)
- Day 2: Lower Strength + 20–30 min Zone 2
- Day 3: Cardio Intervals (12–15 min) + Core (10 min)
- Cardio total: 120–160 min (add a 30–40 min walk once or twice).
4 days/week (most popular)
- Day 1: Upper
- Day 2: Lower
- Day 3: Cardio (30–45 min Z2) + Core (10 min)
- Day 4: Full Body or Upper/Lower Alt
- Cardio total: 150–200 min; keep one day easy.
5 days/week (faster progress)
- Day 1: Upper • Day 2: Lower • Day 3: Intervals (15–20 min)
- Day 4: Full Body (lighter, higher reps) • Day 5: Zone 2 (40–60 min)
- Cardio total: 170–240 min; schedule 1 rest day.

Strength Session Blueprint (repeat each lift day)

Warm-up: 5–8 min easy cardio + dynamic mobility.
Main lifts (compounds first): 3–4 sets × 6–12 reps; rest 90–150s.
Accessories: 2–3 moves × 10–15 reps; rest 60–90s.
Core/finisher: 5–8 min (plank, anti-rotation, carries).
Progression: When you hit the top of the rep range on all sets at RPE ≤8, increase load 2.5–5% next session.

Cardio & Conditioning (hit the weekly minutes)

Zone 2 (steady): conversational pace, 60–70% HRmax (~220 − age).
Intervals/HIIT: cap at 1–2 sessions/week, 12–20 min of work (e.g., 1:1 fast:easy).
Examples:
- 3-day split → 2× 30–40 min Z2 + 1× 12–15 min intervals.
- 4-day split → 2× Z2 (35–45 min) ± 1× short intervals (12–15 min).

Recovery, Mobility, and Weekly Hygiene

Sleep: 7–9 hours/night; poor sleep can cut strength gains 10–20%.
Mobility: 10–15 min post-workout (hips, T-spine, shoulders).
Hydration: 2–3 L/day; more in heat.
Nutrition: Protein 0.8–1.0 g/lb body weight; distribute over 3–4 meals.
Deload: Every 6–8 weeks, reduce volume 30–50% for 1 week.
Steps/NEAT: 6–10k/day to support fat loss and recovery.

Use these templates as your weekly canvas. Plug in your exercises, lock the days in your calendar, and track loads and minutes—your plan will practically run itself.

Track Progress and Optimize Your Free Workout Plan

You built the plan—now make it work harder for you. Use simple numbers each week to decide whether to increase load, add reps, or adjust recovery. Most people see clear changes within 4–6 weeks when they track consistently.

What to Track (Takes 5 Minutes/Week)

Sessions done: aim for 85%+ adherence (e.g., 17/20).
Top sets: weight × reps + RPE/RIR (keep last set at RPE 7–9).
Cardio minutes: hit 150 (moderate) or 75 (vigorous)/week.
Steps: 6–10k/day.
Body data: 3-day weight average + waist (weekly).
Sleep: 7–9 h/night; note ≤6 h nights.
Soreness/fatigue: 1–10 scale, note anything ≥7 for 2+ days.

2-Week Trend Rules (Quick Decisions)

Fat loss goal: if weight stalls 14 days, drop ~150–200 kcal/day or add +30–40 min Zone 2/week.
Muscle goal: if scale isn’t up ~0.25–0.5 lb/week, add +150–250 kcal/day and keep protein 0.8–1.0 g/lb.
Strength lifts: if you hit the top of your rep range twice at RPE ≤8, increase load 2.5–5% next session.

Progression Framework (Per Lift)

Hit target reps? → Add weight 2.5–5%.
Missed by 1–2 reps? → Keep weight, add reps next time.
Missed badly or RPE ≥9.5? → Reduce weight 2–5%, complete sets, recover.

Plateau Playbook (Pick 1 Change for 2 Weeks)

Volume: add +1 set to 1–2 main lifts.
Rep range: shift 8–12 → 6–10 (strength) or 10–15 (hypertrophy).
Exercise swap: e.g., back squat → front squat; DB press → incline DB.
Back-off work: after the top set, do 1–2 lighter sets at -10–15%.
Microload: add 1–2 lb per side where possible.
Lifestyle check: average sleep <7 h or steps <6k? Fix before adding volume.

Recovery Checkpoints (Avoid Overdoing It)

Red flags: resting HR +5–10 bpm, performance down 2+ sessions, poor sleep, appetite drop.
Deload: every 6–8 weeks or when 2+ red flags persist—cut sets 30–50% for 1 week, maintain intensity.

Monthly Review (15 Minutes)

Re-measure waist/weight/photos.
Count PRs (+1 rep or +5 lb still counts).
If 0–1 PRs and fatigue high → reduce volume 20% next block.
If 3+ PRs and recovery good → keep volume or add +1 set to a weak area.

Stick to this loop—track, review, adjust—and your plan will evolve with you. It’s the simplest way to Build Your Free Workout Plan into a results machine.