The Workouts Hub is a collection of training ideas, templates, and principles you can use to build routines that match your goals and schedule.
Beginner Routines
If you are just getting started, focus on full-body strength training two to three times per week. Include a squat pattern, a hinge pattern, a push, a pull, and a carry. Keep sessions short, leave reps in reserve, and prioritize form.
Strength-Focused Templates
For building strength, use lower rep ranges (3 to 6) with heavier weights and longer rest periods. Progress by adding small amounts of weight over time. For muscle growth, moderate rep ranges (6 to 12) and controlled volume work well.
Cardio & Conditioning
Add cardio to support heart health and recovery. Options include brisk walking, cycling, rowing, swimming, or short interval sessions. Start with 20 to 30 minutes and build duration or intensity gradually.
Mobility & Recovery
Recovery days are not wasted days. Use light movement, stretching, and mobility work to keep joints healthy and reduce soreness. Quality sleep and adequate protein accelerate progress more than extra workouts.
Need a starting point? Read How to Build a Weekly Workout Routine That Actually Sticks.