Workout Plans
Looking for a free at-home workout plan you can actually stick with? I’m Lindsey Bomgren, a certified personal trainer, and I’ve created a variety of free workout plans for all fitness levels — from beginners to advanced athletes. I even filmed workouts during every trimester of my pregnancy, and my most popular program is my postpartum strength plan. All of my plans are designed to help you build muscle at home using just a set of dumbbells. Each plan includes daily guided workout videos on YouTube and free downloadable PDFs so you know exactly what to do each day. Don’t have equipment? No problem — start with my Bodyweight Workout Plan.
Most Popular Workout Plans
Signature Programs
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Progressive Overload Workout Plan (Overload 30)
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Dumbbell Workout Plan PDF (Perform 20)
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Build 30: Muscle Building Workout Plan
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MetCon 100: Metabolic Conditioning Program
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Stronger 25: Strength Training Program
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SplitStrong 35: 2-Week Workout Program (FREE)
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Strong 20: Functional Strength Training Program
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Zero30: Bodyweight Workout Plan (FREE)
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HIITStrong 35: 2-Week Full Body Workout Plan (FREE!)
7 Day Workout Plans
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4-30-10 Method
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Weekly Workout Schedule for Women
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5-Day Workout Split (With YouTube Videos)
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7-Day Workout Plan (30 Minutes Each Day)
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3-2-1 Method Workout Plan (Free PDF Download)
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5 Best Ab Workouts with Weights (5-Day Ab Challenge)
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3-Day Workout Split (PDF Guide)
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4-1-1 Method Workout Plan (Free PDF Download)
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7-Day Deload Week (Workout Plan PDF)
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7-Day Ab Challenge (No Equipment)
14 Day Workout Plans
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2-Week Exercise and Meal Plan #21
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“3-2-8” Pilates/Barre + Strength Workout Plan (2 Weeks)
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Progressive Overload Workout Plan (Overload 30)
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2-Week Hybrid Strength Training Plan
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2-Week Fitness Plan and Meal Plan #20
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Dumbbell Workout Plan PDF (Perform 20)
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2-Week Workout and Meal Plan #19
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2-Week Workout Plan and Meal Plan #18
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2-Week Barre and Pilates Challenge (Free PDF)
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Build 30: Muscle Building Workout Plan
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2-Week Strength + Running Workout Plan (Strength Training for Runners)
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2-Week Workout Plan #17 (with Healthy Meal Plan)
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14-Day Challenge #16 (Workout and Meal Plan)
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MetCon 100: Metabolic Conditioning Program
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14-Day Challenge #15 (Workout and Meal Plan)
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Stronger 25: Strength Training Program
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14-Day Challenge #14 (Workout + Meal Plan)
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SplitStrong 35: 2-Week Workout Program (FREE)
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14-Day Challenge #13 (Workout + Meal Plan)
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Strong 20: Functional Strength Training Program
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14-Day Challenge #12 (YouTube Workouts)
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Zero30: Bodyweight Workout Plan (FREE)
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14-Day Challenge #11 (Workout + Meal Plan)
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HIITStrong 35: 2-Week Full Body Workout Plan (FREE!)
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14-Day Challenge #10 (Full Body Workout Plan)
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14-Day Challenge #9 (Workout and Meal Plan)
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2-Week Strength Training + Running Workout Plan
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2-Week Workout Plan #8 (Free Meal Plan Included!)
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14-Day Challenge #7 (30 Minutes a Day)
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14-Day Challenge #6 (Free Workout Plan)
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14 Day Challenge + 2 Week Workout Plan #5
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14-Day Challenge (Home Workout Plan #4)
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14-Day Challenge (Home Workout Plan #3)
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14-Day Challenge (Free Workout Plan #2)
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14 Day Workout Challenge + Full Body Workout Plan #1
30 Day Workout Plans
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30 Day Ab Challenge
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4-Week Workout Plan #8 (FREE Workout Program for Women)
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Beginner Workout Plan (30-Day Routine)
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4-Week Workout Plan #10 (with Healthy Meal Plan)
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Third Trimester Workout Plan
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Second Trimester Workout Plan
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First Trimester Workout Plan
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30 Day Home Workout Plan #5 | Advanced
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4-Week Workout Plan #9 (with Healthy Eating Meal Plan)
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30 Day Home Workout Plan #1
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4-Week Workout Plan #7 (Free Meal Plan Included)
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30 Day Workout Plan #6
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30 Day Strength + HIIT Workout Plan #2 | Advanced
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30 Day Workout Calendar #3 | Advanced
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30 Day Workout Calendar #4 | Advanced
