Workout Plans

Free workout plans from the Supps247 team. Each plan lists the exercises, sets and reps, so you can follow it at the gym or at home.

• Push Pull Split Workout Plan: train your pushing muscles (chest, shoulders, triceps) and pulling muscles (back, biceps) on separate days.
• Strong Legs Workout Plan: squats, deadlifts and lunges for stronger quads, hamstrings, glutes and calves.
• Bodyweight Workout for Weight Loss: a no-equipment circuit for beginners to intermediate.

Getting the most from a plan

Warm up for 5 to 10 minutes before you start, use a weight you can lift with good form, and add a little weight or a few reps each week. Most people do well with 3 to 5 sessions a week and at least one full rest day.

Recovery matters as much as training: eat enough protein through the day, drink plenty of water and get good sleep. Our team can talk you through protein, creatine and pre-workout options at your nearest Supps247 store.

New to training, or managing an injury or health condition? Check with your doctor or a qualified trainer before starting a new program.