PROGRAMS & TEMPLATES
41 free workout programs, ready to train.
Every program lists the exact exercises, sets and reps. Pick one, open it in Repto, and the app suggests your weights from there.
MUSCLE GAIN · 3 DAYSPush / Pull / LegsClassic 3-day hypertrophy split
STRENGTH · 4 DAYSUpper / Lower4-day strength-focused split
MUSCLE GAIN · 3 DAYSFull Body Beginner3-day intro to resistance training
STRENGTH · 3 DAYS5x5 StrengthClassic compound strength builder
MUSCLE GAIN · 5 DAYSBro Split5-day muscle group isolation
MUSCLE GAIN · 3 DAYSDumbbell Full BodyHome gym with dumbbells only
FAT LOSS · 3 DAYSBodyweight StarterNo equipment required
ATHLETIC · 4 DAYSAthletic Performance4-day power and agility training
MUSCLE GAIN · 3 DAYSHome Minimal SetupResistance bands and dumbbells
MUSCLE GAIN · 6 DAYSPPL Advanced6-day high volume hypertrophy
MUSCLE GAIN · 5 DAYS30 Days to Bigger ArmsA 30-day arms-emphasis program with five workouts a week. Two heavy compound days plus two dedicated arm days drive biceps and triceps growth, with one leg day to keep the lower body honest.
MUSCLE GAIN · 4 DAYS6-Week Mass Builder6-week upper/lower hypertrophy block. Two upper days + two lower days each week with rotating exercise variations.
MUSCLE GAIN · 3 DAYSUpper Body Focus8-week upper-body emphasis with one light lower-body session per week to keep legs honest. Chest, back, shoulders, and arms cycle through heavy and pump days.
FAT LOSS · 5 DAYS30-Day ShredA 30-day fat-loss program built around full-body circuits with one heavy day each week to preserve muscle in a calorie deficit. Five workouts a week, minimal rest between exercises.
MUSCLE GAIN · 5 DAYS30-Day Chest Focus30-day chest-emphasis program. Two heavy chest days + three supporting days (pull, legs, shoulders, arms) per week.
MUSCLE GAIN · 5 DAYS30-Day Back Builder30-day back-builder program. Two heavy pull days + three supporting days (push, legs, shoulders, arms) per week.
MUSCLE GAIN · 7 DAYS14-Day Visible Abs14-day visible-abs sprint. Daily core circuit + 3 conditioning days to drop water weight. Aggressive — not a long-term routine.
MUSCLE GAIN · 5 DAYS30-Day Core Program30-day core program that pairs heavy compounds with dedicated core circuits. Builds genuine trunk strength, not just visible abs.
MUSCLE GAIN · 4 DAYS4-Week Ab BuilderBeginner-friendly ab program — 4-week cycle of 14 progressive ab-and-core workouts. No equipment beyond a mat.
FAT LOSS · 5 DAYS4-Week Cut30-day cut program emphasising full-body strength sessions to preserve muscle in a deficit. Higher reps, shorter rest, four strength days plus one accessory day per week.
FAT LOSS · 5 DAYS14-Day Kickstart14-day beginner kickstart. Gentle full-body sessions with machine and dumbbell variants so technique stays the focus.
FAT LOSS · 4 DAYS8-Week Lean8-week lean program built on upper/lower strength days with metabolic finishers. Designed to preserve strength while dropping bodyfat.
STRENGTH · 3 DAYS8-Week Squat PR8-week squat PR program. Three sessions a week centered on squat work with bench and deadlift supporting. Linear progression with deload week.
STRENGTH · 3 DAYS8-Week Bench PR8-week bench-press PR program. Three sessions a week centered on bench work with squat and row supporting. Linear progression with deload.
STRENGTH · 3 DAYS8-Week Deadlift PR8-week deadlift PR program. Three sessions a week with deadlift, squat, and bench rotated through heavy and accessory days.
MUSCLE GAIN · 4 DAYSBoulder Shoulders4 weeks of dedicated delt work. Heavy presses paired with high-volume side- and rear-delt isolation. 4 days/week.
MUSCLE GAIN · 3 DAYSLeg Day Specialist3 days/week of focused leg work across quads, hamstrings, and glutes. 4-week hypertrophy block.
MUSCLE GAIN · 4 DAYSSleeve Buster (Biceps)4 weeks, 4 days/week of biceps emphasis. Heavy curls, peak contraction, and pull-day support work.
MUSCLE GAIN · 5 DAYS30-Day Calves30 days of progressive calf work. Standing, seated, and single-leg variations, 5 days/week. Bring shoes.
MUSCLE GAIN · 3 DAYSFirst Steps14 days, 3 sessions/week of bodyweight foundations. Squats, push-ups, hinges, and core. No equipment.
FAT LOSS · 3 DAYSBeginner HIIT Burn4 weeks of bodyweight circuits. 3 sessions/week of work-rest intervals to build conditioning.
STRENGTH · 3 DAYSGym Fundamentals4 weeks teaching the 6 main barbell and machine lifts. 3 days/week, controlled tempo, room to learn.
MUSCLE GAIN · 4 DAYSGlute Builder4 weeks, 4 days/week of hip thrust, RDL, kickback, sumo squat. Built for glute hypertrophy.
MUSCLE GAIN · 4 DAYSHourglass8 weeks of upper/lower split emphasizing glutes and shoulders for a balanced silhouette.
MUSCLE GAIN · 3 DAYSGlute Starter4 weeks, 3 days/week of bodyweight + band glute work. No gym required. The friendly entry point.
MUSCLE GAIN · 5 DAYSBooty + Abs30 days of paired glute and ab sessions, 5 days/week. Hip thrust + leg raise, sumo + plank, hinge + crunch.
FAT LOSS · 4 DAYSToned & Lean6 weeks of dumbbell full-body work, 4 days/week. Higher reps, controlled tempo, finisher cardio.
MUSCLE GAIN · 4 DAYSV-Taper Aesthetic6 weeks targeting lat width, delt cap, and waist. Upper/lower split, 4 days/week. For the silhouette.
MUSCLE GAIN · 3 DAYSBeach Body4 weeks of mirror muscles — chest, back, arms, delts, abs. 3 sessions a week. Hit the beach.
MUSCLE GAIN · 7 DAYSDesk ResetDaily 10-minute mobility routine for desk workers. Neck, shoulders, hips, and core. 7 days/week, ongoing.
MUSCLE GAIN · 3 DAYSPosture Builder4 weeks of postural strength — rear delts, mid-traps, glutes, deep core. 3 sessions/week with dumbbells.
Start logging in 30 seconds.Free forever, no ads. Repto Pro is $24.99/year with a 14-day free trial.
iOS 17+ · Apple Watch · Android