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Workout Plans & Programs

Browse structured workout plans for every goal, experience level, and schedule. Each plan is a starting point. TRL/Active builds your personalized version around your equipment, schedule, and goals.

Choose a goal

Start with strength, muscle building, fat loss, or general fitness so your training matches the result you actually want.

Match your level

Beginner, intermediate, and advanced pages use different volume and progression targets instead of recycling the same template.

Build it in the app

TRL/Active turns these examples into a coached plan using your equipment, available days, session length, and completed workout logs.

By Goal

3-Day Strength for Beginners →4-Day Strength for Beginners →5-Day Strength for Beginners →6-Day Strength for Beginners →3-Day Strength for Intermediates →4-Day Strength for Intermediates →5-Day Strength for Intermediates →6-Day Strength for Intermediates →3-Day Strength for Advanceds →4-Day Strength for Advanceds →5-Day Strength for Advanceds →6-Day Strength for Advanceds →3-Day Muscle Building for Beginners →4-Day Muscle Building for Beginners →5-Day Muscle Building for Beginners →6-Day Muscle Building for Beginners →3-Day Muscle Building for Intermediates →4-Day Muscle Building for Intermediates →5-Day Muscle Building for Intermediates →6-Day Muscle Building for Intermediates →3-Day Muscle Building for Advanceds →4-Day Muscle Building for Advanceds →5-Day Muscle Building for Advanceds →6-Day Muscle Building for Advanceds →3-Day Fat Loss for Beginners →4-Day Fat Loss for Beginners →5-Day Fat Loss for Beginners →6-Day Fat Loss for Beginners →3-Day Fat Loss for Intermediates →4-Day Fat Loss for Intermediates →5-Day Fat Loss for Intermediates →6-Day Fat Loss for Intermediates →3-Day Fat Loss for Advanceds →4-Day Fat Loss for Advanceds →5-Day Fat Loss for Advanceds →6-Day Fat Loss for Advanceds →3-Day General Fitness for Beginners →4-Day General Fitness for Beginners →5-Day General Fitness for Beginners →6-Day General Fitness for Beginners →3-Day General Fitness for Intermediates →4-Day General Fitness for Intermediates →5-Day General Fitness for Intermediates →6-Day General Fitness for Intermediates →3-Day General Fitness for Advanceds →4-Day General Fitness for Advanceds →5-Day General Fitness for Advanceds →6-Day General Fitness for Advanceds →

By Muscle Group

Chest Workout for Beginners →Chest Workout for Intermediates →Chest Workout for Advanceds →Back Workout for Beginners →Back Workout for Intermediates →Back Workout for Advanceds →Shoulders Workout for Beginners →Shoulders Workout for Intermediates →Shoulders Workout for Advanceds →Arms Workout for Beginners →Arms Workout for Intermediates →Arms Workout for Advanceds →Legs Workout for Beginners →Legs Workout for Intermediates →Legs Workout for Advanceds →Core Workout for Beginners →Core Workout for Intermediates →Core Workout for Advanceds →Glutes Workout for Beginners →Glutes Workout for Intermediates →Glutes Workout for Advanceds →Full Body Workout for Beginners →Full Body Workout for Intermediates →Full Body Workout for Advanceds →

By Lifestyle

Busy Professional
3 efficient workouts per week
Stay-at-Home Parent
Home workouts in 30 minutes
Travel Workout
Hotel room or minimal gym
College Student
Campus gym, unpredictable schedule
Over 40
Smarter training, better recovery
Postpartum Return
Rebuild core and whole-body strength
First-Time Beginner
Your first 30 days in the gym
Weight Loss Kickstart
Build the habit, see results fast
Marathon Prep Strength
Strength support for endurance runners
Hardgainer Muscle Gain
Maximize growth when your body resists it

How TRL/Active Personalizes a Plan

Static workout templates break when your week changes. TRL/Active starts with a proven structure, then adapts exercise selection, weekly frequency, rest timing, and progression based on what you can actually do.

During workouts, the voice coach keeps the plan in context: what exercise you are on, what you logged last time, what weight or reps are next, and when to adjust if a movement does not fit your body or equipment.