81 workouts · free in Heft
Workout plans
Full body, splits, focus days, conditioning and mobility. Every workout lists its exercises and the muscles they train, and you can train any of them with Heft in one tap.
Full-body workouts
Every major muscle group in one session, so two or three workouts a week cover your whole body.
- Full Body Workout at the GymTrain every major muscle group in one balanced session.Legs · Chest · Back · Shoulders · Glutes · Abs
- Beginner-friendlyFull Body Gym Workout for BeginnersSimple, balanced exercises for a confident start.Legs · Chest · Back · Shoulders · Abs
- Beginner-friendlyBodyweight Workout for BeginnersAn effective full-body workout with no equipment needed.Chest · Legs · Glutes · Abs
- Compound Lifts WorkoutFocus on big compound lifts and measurable strength.Legs · Chest · Back · Shoulders
- Quick Full Body WorkoutA compact session for limited time and a clear focus.Legs · Chest · Back · Glutes
- Full Body Dumbbell WorkoutA versatile full-body workout using just one equipment type.Legs · Glutes · Chest · Back · Shoulders · Biceps
- Beginner-friendlyCalisthenics Workout for BeginnersIncline push-ups, lunges and simple core work. Choose a hand-support height that lets you control each push-up.Chest · Triceps · Legs · Glutes · Back · Abs
- Full Body Workout at Home, No EquipmentPush-ups, lunges and floor-based core work. A session without bars, a bench or added weights.Chest · Triceps · Legs · Glutes · Back · Abs
- Full Body Machine WorkoutOne machine for each big muscle group: a full-body session that's quick to learn.Legs · Chest · Back · Shoulders · Abs
- Full Body Calisthenics WorkoutPull-ups, dips and rows with lunges, calf raises and hanging knee raises. For those comfortable with unassisted pull-ups and dips.Chest · Back · Triceps · Biceps · Legs · Glutes · Abs
- Beginner-friendlyBeginner Dumbbell WorkoutSquat, hinge, push, row and press with a pair of dumbbells: your whole body, at home or in the gym.Legs · Glutes · Back · Chest · Shoulders · Abs
- Powerbuilding WorkoutHeavy squats, bench presses and deadlifts, plus accessory work for muscle.Legs · Glutes · Chest · Back · Shoulders
- Athletic Full Body WorkoutSplit squats, deadlifts, push-ups and rows, finished with burpees: strength you can use in sport.Legs · Glutes · Chest · Back · Abs
- Smith Machine Full Body WorkoutSquats, bench and shoulder presses on the guided bar: heavy basics with the balance taken care of.Legs · Chest · Back · Shoulders · Glutes
- Kettlebell Strength WorkoutGoblet squats, deadlifts, presses and carries: heavy kettlebell work for real strength.Legs · Glutes · Shoulders · Back
- Full Body Cable WorkoutPresses, rows, pull-throughs, curls and wood chops at one cable station, with constant tension on every rep.Chest · Back · Glutes · Shoulders · Biceps · Abs
- Full Body Kettlebell WorkoutA versatile full-body workout using just one equipment type.Legs · Glutes · Triceps · Back
- Full Body Resistance Band WorkoutA versatile full-body workout using just one equipment type.Legs · Glutes · Back · Chest
- Olympic Lifting for BeginnersCleans, jerks, front squats and push presses to build power from the floor to overhead.Legs · Glutes · Shoulders · Back
Split workouts
Push, pull, legs, upper and lower: each session trains part of your body, so you can train on more days in a row.
- Push Day WorkoutA balanced pressing session for chest, shoulders, and triceps.Chest · Shoulders · Triceps
- Pull Day WorkoutTrain back and biceps with vertical and horizontal pulls.Back · Biceps
- Leg Day WorkoutA complete leg session for strength and stable movement.Legs · Glutes
- Upper Body Workout at the GymA versatile upper-body session combining pushes and pulls.Chest · Back · Shoulders · Biceps · Triceps
- Chest and Back WorkoutPresses and pulls in turn for a stronger chest and a wider back.Chest · Back
- Quick Upper Body WorkoutA compact session for limited time and a clear focus.Chest · Back · Shoulders
- Quick Leg WorkoutA compact session for limited time and a clear focus.Legs · Glutes
- Chest and Triceps WorkoutPresses, flys and dips to build your chest and triceps.Chest · Triceps
- Back and Biceps WorkoutPulldowns, rows and curls for a wider back and stronger biceps.Back · Biceps
- Lower Body Strength WorkoutFocus on big compound lifts and measurable strength.Legs · Glutes
- Upper Body Strength WorkoutFocus on big compound lifts and measurable strength.Chest · Back · Shoulders
- Chest, Back and Shoulder WorkoutTrain chest, back, shoulders, and core in one focused session.Chest · Back · Shoulders · Abs
- Beginner-friendlyUpper Body Workout for BeginnersMachine presses, pulldowns and rows guide every rep while you build your first upper-body strength.Chest · Back · Shoulders · Biceps · Triceps
- Beginner-friendlyLeg Workout for BeginnersDumbbell squats, leg press, hip thrusts and calf raises: simple moves for stronger legs and glutes.Legs · Glutes · Abs
- Abs, Legs & Glutes WorkoutFocused work for glutes, legs, and a stable core.Glutes · Legs · Abs
- Dumbbell Upper Body WorkoutPresses, rows, raises and curls: a complete upper-body session with just dumbbells.Chest · Back · Shoulders · Biceps · Triceps
- Dumbbell Leg WorkoutSquats, Romanian deadlifts, split squats and hip thrusts: legs and glutes with just dumbbells.Legs · Glutes
- Calisthenics Upper Body WorkoutPull-ups, rows and push-up variations for the upper body and core. For those already able to perform unassisted pull-ups.Chest · Back · Triceps · Biceps · Shoulders · Abs
- Bodyweight Leg WorkoutLunges, side-lying leg work, calf raises and wall sits. Train legs and glutes without added weights.Legs · Glutes
- Arms and Legs WorkoutCombine leg training with focused work for biceps and triceps.Legs · Triceps · Biceps · Glutes
- Shoulder and Arm WorkoutPresses and raises for your shoulders, then curls and pushdowns for your arms.Shoulders · Biceps · Triceps
- Machine Upper Body WorkoutChest press, pulldowns, rows and arm machines: your upper body on guided machines.Chest · Back · Shoulders · Biceps · Triceps
- Machine Leg WorkoutLeg press, leg curls, extensions and hip thrusts: legs and glutes on guided machines.Legs · Glutes
- Calisthenics Push WorkoutStandard, pike and close-grip push-ups for chest, shoulders and triceps. Finish with a plank.Chest · Shoulders · Triceps · Abs
- Calisthenics Pull WorkoutUnderhand pull-ups, inverted rows and lying back extensions. Finish with a dead hang for grip work.Back · Biceps · Neck
- Resistance Band Upper Body WorkoutBand presses and rows plus push-up variations for chest, back and shoulders.Chest · Back · Shoulders · Triceps
- Advanced Calisthenics Upper Body WorkoutHandstand push-ups, pull-ups, dips, decline push-ups, hanging leg raises and L-sits. Requires controlled handstand push-ups; use the wall for balance.Shoulders · Chest · Back · Triceps · Biceps · Abs
- Gymnastic Rings WorkoutRing rows, dips, pull-ups and L-sits: the unstable rings make every rep work your whole upper body.Back · Triceps · Chest · Abs
Focus workouts
One muscle group or one skill, trained in depth: add one when a body part is lagging behind.
- Arm Day WorkoutTargeted volume for stronger biceps and triceps.Biceps · Triceps
- Quad WorkoutSquats, leg presses and split squats for stronger quads.Legs · Glutes
- Glute and Hamstring WorkoutHip thrusts, Romanian deadlifts and split squats for stronger glutes and hamstrings.Glutes · Legs
- Core Stability WorkoutBuild core strength for better control and stability.Abs · Back
- How to Do Your First Pull-UpScapular pulls, negatives, rows and hangs that build you up to your first full pull-up.Back · Biceps · Abs
- Chest Workout at the GymIncline presses first, then flat presses, dips and cable flys to build a fuller chest.Chest · Triceps
- Ab Workout at the GymHanging leg raises, cable crunches and twists for a strong, stable core.Abs
- Shoulder Workout at the GymTrain every part of the shoulders for strength and control.Shoulders · Neck
- Posterior Chain WorkoutStrengthen the entire back side, from upper back to hamstrings.Legs · Glutes · Back · Shoulders
- Quick Ab WorkoutA compact session for limited time and a clear focus.Abs
- Quick Glute WorkoutA compact session for limited time and a clear focus.Glutes · Legs
- Quick Dumbbell Arm WorkoutA compact session for limited time and a clear focus.Biceps · Triceps
- Bodyweight Core WorkoutLying leg raises, reverse crunches, dead bugs, side bridges and planks. Every exercise is performed on the floor.Abs
- Back Workout for Width and ThicknessPulldowns and pullovers for width, T-bar and cable rows for thickness, back extensions for a strong lower back.Back
- Bench Press Day WorkoutHeavy bench presses backed by close-grip presses, skull crushers and rows that keep your shoulders healthy.Chest · Triceps · Shoulders · Back
- Posture ExercisesFace pulls, reverse flys and rotations strengthen your upper back so you stand tall after hours at a desk.Shoulders · Back
- Strength Training for RunnersSplit squats, step-ups, single-leg deadlifts, calves and core work for stronger, steadier strides.Legs · Glutes · Abs
- Single-Leg WorkoutEvery leg exercise one side at a time, so your weaker leg catches up with the stronger one.Legs · Glutes
- Forearm and Grip WorkoutCarries, hangs, wrist curls and hammer curls for a grip that never lets go of the bar first.Biceps
Conditioning workouts
Circuits, intervals and steady cardio to build the engine behind your lifting.
- Cardio and Abs WorkoutBurpees, jumping jacks and mountain climbers, then crunches and a plank for your core.Abs · Legs
- Conditioning Workout at the GymCombine strength and stamina in one dynamic session.Legs · Glutes · Back · Shoulders · Abs
- HIIT Workout Without EquipmentShort, intense intervals get the whole body moving.Legs · Abs
- Kettlebell Conditioning WorkoutSwings, thrusters and lunges back to back to build your stamina.Legs · Glutes · Shoulders · Abs
- Full Body Metcon WorkoutWall balls, box jumps, push-ups and burpees in a circuit for your whole body and your stamina.Legs · Glutes · Chest · Abs
- Explosive Power WorkoutJumps, swings, throws and cleans that train you to move fast and powerfully.Legs · Glutes · Shoulders · Back · Abs
- Gym Cardio WorkoutBike, treadmill, cross trainer and stairs at a pace where you can still talk: builds endurance without draining you.Legs
- Boxing WorkoutSkipping rope, shadow boxing and bag rounds with twists: fast feet, quick hands and a big engine.Shoulders · Abs · Legs
Mobility & stretching
Stretches and holds for rest days, warm-ups and long days at a desk.
- Active Recovery WorkoutGentle movement supports recovery, mobility, and well-being.Back · Legs · Glutes
- Desk StretchesNeck, chest, hip flexor and forearm stretches that undo hours of sitting in a few minutes.Neck · Chest · Legs
- Morning Stretch RoutineGentle spine, hip and leg movements to wake your body up before the day starts.Back · Legs · Glutes
- Hip Opener StretchesHip flexor, adductor and rotation stretches for deeper squats and hips that feel free.Legs · Glutes
- Full Body Stretching RoutineImprove mobility and active control at an easy pace.Legs · Back · Shoulders
- Upper Body StretchesOpen up your upper back, chest and shoulders at an easy pace.Back · Shoulders · Chest
- Lower Body StretchesLoosen your hips, thighs and calves at an easy pace.Legs · Glutes
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