Juvori

The Juvori program library

Find a training program that fits your week.

Explore 49 training routines, from two-day training to six-day splits. Preview each weekly schedule before you sign in. Every program stays editable in your journal.

2-day workout programs

Simple A/B Split — 2 Days

2 days / weekBeginner
Preview the weekly schedule
  • Workout A · 5 exercises
  • Workout B · 5 exercises

Training source

5×5 — 2-Day Strength

2 days / weekBeginner
Preview the weekly schedule
  • Workout A · 3 exercises
  • Workout B · 3 exercises

Training source

3-day workout programs

3 Day Push/Pull/Legs (PPL) Workout for Beginners

3 days / weekBeginner
Preview the weekly schedule
  • Workout 1: Push Day · 6 exercises
  • Workout 2: Pull Day · 6 exercises
  • Workout 3: Leg Day · 6 exercises

Training source

Dumbbell Split — 3 Days

3 days / weekBeginner
Preview the weekly schedule
  • Monday - Chest and Triceps · 6 exercises
  • Wednesday - Back and Biceps · 6 exercises
  • Friday - Legs and Shoulders · 10 exercises

Training source

Full Body — Machines & Dumbbells (3 Days)

3 days / weekBeginner
Preview the weekly schedule
  • Planet Fitness Full Body Workout Day 1 · 7 exercises
  • Planet Fitness Full Body Workout Day 2 · 8 exercises
  • Planet Fitness Full Body Workout Day 3 · 8 exercises

Training source

Dumbbell Only Home Or Gym Full Body Workout

3 days / weekBeginner
Preview the weekly schedule
  • Monday - Full Body · 6 exercises
  • Wednesday - Full Body · 6 exercises
  • Friday - Full Body · 6 exercises

Training source

Muscle Building Split — 3 Days

3 days / weekIntermediate
Preview the weekly schedule
  • Monday - Chest and Biceps · 7 exercises
  • Wednesday - Legs and Shoulders · 9 exercises
  • Friday - Back and Triceps · 7 exercises

Training source

3 Day Full Body Women's Dumbbell Only Workout

3 days / weekBeginner
Preview the weekly schedule
  • Day 1 - Abs/Glutes · 6 exercises
  • Day 2 - Lower Body · 6 exercises
  • Day 3 - Upper Body · 6 exercises

Training source

3 Day Muscle Building Workout For Beginners

3 days / weekBeginner
Preview the weekly schedule
  • Monday - Chest and Triceps · 4 exercises
  • Wednesday - Back and Biceps · 4 exercises
  • Friday - Legs and Shoulders · 5 exercises

Training source

Machine Only Workout: A 3 Day Workout Split

3 days / weekBeginner
Preview the weekly schedule
  • Day 1 – Chest, Shoulders, Tris · 6 exercises
  • Day 2 – Back, Biceps · 5 exercises
  • Day 3 – Legs · 6 exercises

Training source

3 Day Workout Routine and Diet for Beginners

3 days / weekBeginner
Preview the weekly schedule
  • Full Body A · 7 exercises
  • Full Body B · 7 exercises
  • Full Body C · 8 exercises

Training source

Full Body — Classic 3-Day Routine

3 days / weekBeginner
Preview the weekly schedule
  • Workout A · 8 exercises
  • Workout B · 8 exercises
  • Workout C · 9 exercises

Training source

The Total Package: A 3 Day Full Body Strength & Hypertrophy Workout

3 days / weekIntermediate
Preview the weekly schedule
  • Day 1 · 9 exercises
  • Day 2 · 9 exercises
  • Day 3 · 9 exercises

Training source

Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout

3 days / weekBeginner
Preview the weekly schedule
  • Day 1 · 7 exercises
  • Day 2 · 7 exercises
  • Day 3 · 7 exercises

Training source

Classic 5×5 — Strength Foundation

3 days / weekIntermediate
Preview the weekly schedule
  • Full Body — Foundation · 4 exercises
  • Full Body — Foundation · 4 exercises
  • Full Body — Foundation · 4 exercises

Training source

Full Body — Beginner Foundation A

3 days / weekBeginner
Preview the weekly schedule
  • Day 1 — Quads, Chest & Triceps · 7 exercises
  • Day 2 — Hamstrings, Back & Biceps · 7 exercises
  • Day 3 — Legs, Shoulders & Abs · 7 exercises

Training source

Push Pull Legs — 3-Day Foundation

3 days / weekBeginner
Preview the weekly schedule
  • Push 1 · 4 exercises
  • Pull 1 · 4 exercises
  • Legs 1 · 4 exercises

Training source

Calisthenics — Full Body (3 Days)

3 days / weekBeginner
Preview the weekly schedule
  • Full Body A · 5 exercises
  • Full Body B · 5 exercises
  • Full Body C · 5 exercises

Training source

Calisthenics — Advanced Rings & Upper Body (3 Days)

3 days / weekAdvanced
Preview the weekly schedule
  • Rings & Upper Body · 6 exercises
  • Rings & Upper Body · 6 exercises
  • Rings & Upper Body · 6 exercises

Training source

4-day workout programs

Power Hypertrophy Upper Lower (P.H.U.L.) Workout

4 days / weekIntermediate
Preview the weekly schedule
  • Day 1 - Upper Power · 7 exercises
  • Day 2 - Lower Power · 5 exercises
  • Day 4 - Upper Hypertrophy · 7 exercises
  • Day 5 - Lower Hypertrophy · 6 exercises

Training source

4 Day Muscle Building Workout: PPL Split w/ V Taper Intensifier

4 days / weekIntermediate
Preview the weekly schedule
  • Day 1: Push Workout · 5 exercises
  • Day 2: Pull Workout · 5 exercises
  • Day 3: Leg Workout · 6 exercises
  • Day 4: V Taper Focused Day · 5 exercises

Training source

10 Week Upper/Lower Workout Program for Women

4 days / weekIntermediate
Preview the weekly schedule
  • Monday: Upper (Strength Focused) · 6 exercises
  • Tuesday: Lower (Strength Focused) · 5 exercises
  • Thursday: Upper (Hypertrophy Focused) · 7 exercises
  • Friday: Lower (Hypertrophy Focused) · 5 exercises

Training source

8 Week Mass Building Workout for Beginners

4 days / weekBeginner
Preview the weekly schedule
  • Workout 1 – Chest/Shoulders · 7 exercises
  • Workout 2 - Back · 7 exercises
  • Workout 3 - Legs · 7 exercises
  • Workout 4 - Arms · 7 exercises

Training source

Muscle Building Split — 4 Days

4 days / weekIntermediate
Preview the weekly schedule
  • Monday - Chest & Triceps · 7 exercises
  • Tuesday - Legs · 7 exercises
  • Thursday - Shoulders · 4 exercises
  • Friday - Back and Biceps · 7 exercises

Training source

4 Day Advanced Upper/Lower Workout Program to Build Mass

4 days / weekAdvanced
Preview the weekly schedule
  • Monday: Upper Body Workout · 9 exercises
  • Tuesday: Lower Body Workout · 8 exercises
  • Thursday: Upper Body Workout · 11 exercises
  • Friday: Lower Body Workout · 8 exercises

Training source

Balanced Muscle Split — 4 Days

4 days / weekIntermediate
Preview the weekly schedule
  • Monday - Shoulders and Triceps · 7 exercises
  • Tuesday - Back · 4 exercises
  • Thursday - Chest and Biceps · 7 exercises
  • Friday - Legs · 6 exercises

Training source

10 Week Mass Building Program

4 days / weekAdvanced
Preview the weekly schedule
  • Monday - Chest and Triceps · 8 exercises
  • Tuesday - Back and Biceps · 9 exercises
  • Thursday - Shoulders and Forearms · 8 exercises
  • Friday - Legs · 5 exercises

Training source

Upper/Lower 4 Day Bodybuilding Workout

4 days / weekBeginner
Preview the weekly schedule
  • Monday: Upper Body Workout · 8 exercises
  • Tuesday: Lower Body Workout · 8 exercises
  • Thursday: Upper Body Workout · 8 exercises
  • Friday: Lower Body Workout · 8 exercises

Training source

Dumbbell Only Workout: 4 Day Upper/Lower Dumbbell Workout Routine

4 days / weekBeginner
Preview the weekly schedule
  • Upper Body A · 7 exercises
  • Day 2: Dumbbell Lower Body Workout · 6 exercises
  • Day 3: Dumbbell Upper Body Workout · 7 exercises
  • Day 4: Dumbbell Lower Body Workout · 6 exercises

Training source

Push Pull Legs — 4-Day Lower-Body Focus

4 days / weekIntermediate
Preview the weekly schedule
  • Push 1 · 4 exercises
  • Legs 1 · 4 exercises
  • Pull 1 · 4 exercises
  • Legs 2 · 4 exercises

Training source

Calisthenics — Upper / Lower Strength (4 Days)

4 days / weekIntermediate
Preview the weekly schedule
  • Upper Body A · 5 exercises
  • Lower Body & Core A · 4 exercises
  • Upper Body B · 5 exercises
  • Lower Body & Core B · 4 exercises

Training source

High-Frequency Full Body — 4 Days

4 days / weekAdvanced
Preview the weekly schedule
  • Full Body 1 · 6 exercises
  • Full Body 2 · 6 exercises
  • Full Body 3 · 6 exercises
  • Full Body 4 · 6 exercises

Training source

5-day workout programs

M-F Workout Routine: 5 Day Body Part Split Workout

5 days / weekIntermediate
Preview the weekly schedule
  • Monday: Back Workout · 6 exercises
  • Tuesday: Chest & Abs Workout · 7 exercises
  • Wednesday: Legs Workout · 6 exercises
  • Thursday: Shoulders & Abs Workout · 7 exercises
  • Friday: Arms Workout · 6 exercises

Training source

Dumbbell Only Workout: 5 Day Dumbbell Workout Split

5 days / weekIntermediate
Preview the weekly schedule
  • Day 1: Chest, Shoulders, & Triceps Dumbbell Workout · 6 exercises
  • Day 2: Legs & Core Dumbbell Workout · 7 exercises
  • Day 3: Back & Biceps Dumbbell Workout · 6 exercises
  • Day 4: Legs & Core Dumbbell Workout · 7 exercises
  • Day 5: Complete Upper Body Dumbbell Workout · 7 exercises

Training source

Push Pull Legs — 5-Day Upper-Body Focus

5 days / weekIntermediate
Preview the weekly schedule
  • Push 1 · 4 exercises
  • Pull 1 · 4 exercises
  • Legs 1 · 4 exercises
  • Push 2 · 4 exercises
  • Pull 2 · 4 exercises

Training source

High-Frequency Full Body — 5 Days

5 days / weekAdvanced
Preview the weekly schedule
  • Full Body 1 · 6 exercises
  • Full Body 2 · 6 exercises
  • Full Body 3 · 6 exercises
  • Full Body 4 · 6 exercises
  • Full Body 5 · 6 exercises

Training source

Upper / Lower + PPL — 5-Day Strength & Hypertrophy

5 days / weekAdvanced
Preview the weekly schedule
  • Upper — Heavy · 6 exercises
  • Lower — Heavy · 5 exercises
  • Push · 6 exercises
  • Pull · 6 exercises
  • Legs · 6 exercises

Training source

Upper / Lower + Arms & Delts — 5 Days

5 days / weekIntermediate
Preview the weekly schedule
  • Monday: Upper Body Workout · 5 exercises
  • Tuesday: Lower Body Workout · 8 exercises
  • Thursday: Upper Body Workout · 5 exercises
  • Friday: Lower Body Workout · 8 exercises
  • Arms & Delts · 6 exercises

Training source

Bro Split — Chest / Back / Legs / Arms / Delts

5 days / weekAdvanced
Preview the weekly schedule
  • Chest & Abs · 7 exercises
  • Back · 6 exercises
  • Legs · 6 exercises
  • Arms · 6 exercises
  • Delts & Abs · 7 exercises

Training source

6-day workout programs

Dumbbell Only Workout: 6 Day Dumbbell Workout Split

6 days / weekIntermediate
Preview the weekly schedule
  • Day 1: Push Dumbbell Workout A · 6 exercises
  • Day 2: Pull Dumbbell Workout A · 6 exercises
  • Day 3: Leg Dumbbell Workout A · 5 exercises
  • Day 4: Push Dumbbell Workout B · 6 exercises
  • Day 5: Pull Dumbbell Workout B · 5 exercises
  • Day 6: Leg Dumbbell Workout B · 5 exercises

Training source

Chest / Back / Shoulders / Arms / Legs — 6 Days

6 days / weekAdvanced
Preview the weekly schedule
  • Chest & Back A · 5 exercises
  • Shoulders & Arms A · 6 exercises
  • Legs A · 6 exercises
  • Chest & Back B · 5 exercises
  • Shoulders & Arms B · 6 exercises
  • Legs B · 6 exercises

Training source

PPL × Body-Part Split — 6-Day Hybrid

6 days / weekAdvanced
Preview the weekly schedule
  • Push · 6 exercises
  • Pull · 6 exercises
  • Legs A · 6 exercises
  • Chest & Back · 6 exercises
  • Shoulders & Arms · 6 exercises
  • Legs B · 6 exercises

Training source

Push / Pull / Legs — 6-Day Hypertrophy

6 days / weekAdvanced
Preview the weekly schedule
  • Push A · 6 exercises
  • Pull A · 6 exercises
  • Legs & Abs A · 6 exercises
  • Push B · 6 exercises
  • Pull B · 6 exercises
  • Legs & Abs B · 6 exercises

Training source

Ultimate 8-Week Advanced — 6-Day Split

6 days / weekAdvanced
Preview the weekly schedule
  • Chest & Back · 8 exercises
  • Shoulders & Arms · 9 exercises
  • Legs · 7 exercises
  • Chest & Back · 8 exercises
  • Shoulders & Arms · 9 exercises
  • Legs · 7 exercises

Training source

Push / Pull / Legs — 6-Day Strength Focus

6 days / weekAdvanced
Preview the weekly schedule
  • Push 1 · 4 exercises
  • Pull 1 · 4 exercises
  • Legs 1 · 4 exercises
  • Push 2 · 4 exercises
  • Pull 2 · 4 exercises
  • Legs 2 · 4 exercises

Training source

Calisthenics — Advanced Push / Pull / Legs (6 Days)

6 days / weekAdvanced
Preview the weekly schedule
  • Push A · 5 exercises
  • Pull A · 5 exercises
  • Legs A · 5 exercises
  • Push B · 5 exercises
  • Pull B · 5 exercises
  • Legs B · 5 exercises

Training source

Upper / Lower — 6-Day Upper-Body Emphasis

6 days / weekAdvanced
Preview the weekly schedule
  • Upper A · 7 exercises
  • Lower A · 4 exercises
  • Upper B · 7 exercises
  • Lower B · 4 exercises
  • Upper C · 7 exercises
  • Lower C · 5 exercises

Training source

Push / Pull / Legs — Sunday Start

6 days / weekAdvanced
Preview the weekly schedule
  • Push A · 6 exercises
  • Pull A · 6 exercises
  • Legs & Abs A · 6 exercises
  • Push B · 6 exercises
  • Pull B · 6 exercises
  • Legs & Abs B · 6 exercises

Training source

Push / Pull / Legs — Advanced Techniques (6 Days)

6 days / weekAdvanced
Preview the weekly schedule
  • Legs A — Quads · 8 exercises
  • Push A — Chest · 6 exercises
  • Pull A — Lats · 5 exercises
  • Legs B — Posterior Chain · 7 exercises
  • Push B — Delts · 7 exercises
  • Pull B — Mid-Back & Rear Delts · 6 exercises

Training source

Follow the linked training guidance for progression and exercise alternatives. Customize each routine to your schedule and equipment.