Free workouts, written out.
Workouts fitness creators post for free on YouTube, with the video and every set and rep taken from their public video and written sources.
Alex Leonidas
- Short and intense full body workoutHeavy bench singles, ramping presses and lunges, weighted chin-ups, then three quick pump finishers.
- Exercises: 9
- Working sets: 25 to 26
- Split: Full body
- Level: Intermediate and up
- Novice program: workout BSix movements from Alex's free novice Workout B, paired with his novice-training guide. The written program supplies the sets, reps, plank duration and A/B schedule.
- Exercises: 6
- Sets: Varies by set choice
- Session: Novice Workout B
Jeff Nippard
- Pure bodybuilding full body workoutSix exercises from Jeff's public 35-second full-body example, with the exact sets and reps written in his video description.
- Exercises: 6
- Listed sets: 18
- Split: Full body
- Minimalist full body workouts: days 1 and 2Two full-body sessions from Jeff's public minimalist video. Low set counts are extended with drop sets and myo-reps; the two days remain separate.
- Exercises: 7 / 6 by day
- Base sets: 10 / 9 by day
- Split: Two-day full body
- Leg workout with his bodybuilder momSix lower-body exercises, including a Swiss-ball sequence and high-rep calf raises.
- Format: Single session
- Source: Public video description
- Off-season arm workoutFour curl variations and three triceps exercises from Jeff’s public off-season routine.
- Format: Single session
- Source: Public video description
- Back training essentialsA five-exercise back session with pulldowns, rows, pull-ups and shrugs.
- Format: Single session
- Source: Public video description
- Off-season leg workoutSquats, walking lunges, two leg curls, hip abductions and calf work, with effort targets.
- Format: Single session
- Source: Public video description
- Coached leg dayLeg press, Romanian deadlifts, a leg-extension and curl pairing, lunges and calf raises.
- Format: Training week
- Source: Public video description
- Bench-press training weekA public three-day bench template with a heavy day, explosive practice and paused bench work.
- Format: Training week
- Source: Public video description
Natural Hypertrophy
- Ultimate novice: Monday full body workoutThe Monday session from NH's novice full-body program: squat and curl, dip and row, then a three-exercise accessory circuit. The first listed alternative is used in each slot.
- Exercises: 7
- Listed sets: 21
- Session: Novice Monday
- Hybrid calisthenics: Saturday pull workoutThe Saturday pull session from the creators' public hybrid routine combines a hinge, weighted pull-ups, abs, single-leg quad work and calves. “Pull” is the program's label; the session also trains legs.
- Exercises: 6
- Listed sets: 22 to 24
- Session: Saturday Pull
Mike Israetel / Renaissance Periodization
- Mass gain leg workoutThree exercises from RP's Tuesday morning leg session: seated leg curls, lever squats and walking lunges, with the listed working sets and effort targets.
- Exercises: 3
- Working sets: 8
- Split: Legs
- Mass gain shoulders and arms workoutRP's Tuesday evening session uses spider curls, machine lateral raises and forearm barbell curls for five working sets each.
- Exercises: 3
- Working sets: 15
- Split: Shoulders and arms
- Mass-gain training weekAll ten sessions from RP’s publicly listed winter 2020–2021 mass-gain week, organized by day.
- Format: Training week
- Source: Public video description
Geoffrey Verity Schofield
- Arms and shoulders mass workoutSeven exercises from Geoff's written arm-and-shoulder session, including paired movements and curls that get heavier as the reps fall.
- Exercises: 7
- Listed sets: 29
- Split: Arms and shoulders
- Outdoor bodyweight workoutGeoff's outdoor session combines pull-ups, pike push-ups, dips, rows and a final explosive pull. The source prescribes effort-based sets as well as fixed reps.
- Exercises: 7
- Listed sets: 30
- Equipment: Outdoor bars