Workout routines
Weekly plans with every day, exercise, set, rep and rest written out. Pick the one that fits your week and follow it in Trenno.
Which Workout Split Is Best? Full Body, Upper/Lower or Push Pull Legs
How to choose between full body, upper/lower, push pull legs and a body-part split: by the days you can train and how long you have been lifting, with a program for each in Trenno.
30-Minute Full-Body Workout: Quick Sessions for the Gym or Home
Two full-body sessions of about 30 minutes: five exercises with one pair of dumbbells at home, or five machines in the gym. How to run them two or three times a week, and how supersets make them shorter still.
Ab Workout Routine: 20-Minute Core Sessions for Any Plan
Three core sessions of about 20 minutes: on the floor with no equipment, on a pull-up bar, or with a cable and a kettlebell. One a week fits any plan, and here is how much ab work yours already has.
HIIT Workout at Home: 3 No-Equipment Circuits a Week
Three bodyweight interval circuits a week, about 17 minutes each, for a living room with no equipment. Which stations jump and how to make them quiet, how to make a round easier or harder, and what intervals can and cannot do.
Hotel Gym Workout: Dumbbell and Bodyweight Sessions for Travel
Three sessions for a trip, from Trenno's Explore: light dumbbells in a hotel gym, a bodyweight circuit in the room, or a band from the suitcase. How many sessions a week keep what you built, and why a week off costs less than it feels.
Resistance Band Workout: Full-Body, Upper and Lower Routines
Three band routines from Trenno's Explore for home or a hotel room: full body on three days a week, or upper and lower on four. Which band to buy, and how to progress when the band has no number on it.
Stretching Routine After a Workout: A 10-Minute Cooldown
Five stretches for the end of a lifting session, about 10 minutes from the first hold to the last, from Trenno's Explore. What stretching after training does for your range of motion, and what it does not do for soreness.
Suspension Trainer Workout: 3 Full-Body Days With Straps
Three full-body days a week on suspension straps: a pressing day, a pulling day and a legs and core day. How the angle of your body sets the load, how to progress without adding weight, and the shorter strap routines in Trenno.
2-Day Workout Plan: Full Body, Twice a Week
Two full-body gym sessions a week, about 35 minutes each, mostly on machines. For your first months of lifting, or for any stretch of life when two days is what you can promise.
5-Day Workout Split: A Body-Part (Bro) Split That Works
Five gym days a week, one body part a day: chest, back, shoulders, legs, arms. For intermediate lifters who like long, focused sessions, with the honest trade-off and a five-day alternative.
Beginner Strength Program: 3 Days of Squat, Bench Press and Deadlift
Three barbell sessions a week in sets of five, for beginners who want a stronger squat, bench press and deadlift: how to add weight every session, and what to do when it stops going up.
Bodyweight Workout Plan: 3 Days a Week at Home, No Gym Needed
Three full-body sessions a week at home with no weights: a table or a bar to row from, a chair and a step. As you get stronger, harder versions of each exercise take the place of added weight.
Dumbbell Workout Plan: 3 or 4 Days a Week With Dumbbells Only
A full-body plan for three days a week with dumbbells and a chair, and an upper/lower version for four. Which dumbbells to own, where to start and how to progress when the next pair is a big jump.
Fat Loss Workout Plan: 4 Gym Days of Lifting Plus Short Cardio
Four gym sessions a week of full-body lifting, each closed by a short cardio finisher, for lifters who want to lose fat and keep their muscle. What training can and cannot do while you eat less.
Glute Workout Plan: 3 Lower-Body Days to Grow Your Glutes
Three lower-body gym days a week, built around the hip thrust, the squat and the deadlift, for lifters past their first months who want bigger, stronger glutes. With a way to fit the upper body around them.
Kettlebell Workout Plan: 3 Full-Body Days With One or Two Bells
Three full-body kettlebell sessions a week for home or a small gym: how to pick your bell, how to progress when the next bell is a big jump, and the one- and two-bell programs that come after.
Machine Workout Plan for Beginners: 3 Full-Body Days
Three full-body gym sessions a week on machines and cables, with no free weights. For your first months of lifting: how to set each machine up and how to progress on a weight stack.
Push Pull Legs Split: 3-Day and 6-Day PPL Workout Plans
Push, pull and legs on three gym days a week, or each of them twice on six. For lifters past their first months of training, with a barbell, cables and machines.
Upper/Lower Split: A 4-Day Workout Plan for Muscle and Strength
Four gym days a week, two for the upper body and two for the legs, so every muscle is trained twice. For intermediate lifters, with a dumbbell version and a heavier one for strength.
3-Day Full-Body Workout Plan for Beginners (Gym, Dumbbells or Home)
Three full-body workouts a week for your first months of lifting, in four versions: a barbell gym, dumbbells, machines, or no equipment at home.
