3days / week
Full body · Muscle
Three full-body sessions with rest days between.
3 training days · 4 rest days · 8 weeks
Free workout plans.
Built around your schedule.
Six structured gym programs. Choose your days, open your workout, and keep track of your progress.
6 free programs · 8 weeks each · Gym equipment required
3days / week
Full body · Strength
Compound lifts, with alternating weekly prescriptions.
3 training days · 4 rest days · 8 weeks
4days / week
Upper / lower
Two lower-body and two upper-body sessions each week.
4 training days · 3 rest days · 8 weeks
4days / week
Power + hypertrophy
Upper and lower sessions for strength and muscle.
4 training days · 3 rest days · 8 weeks
5days / week
Body-part split
Five sessions organized around different muscle groups.
5 training days · 2 rest days · 8 weeks
6days / week
Push / pull / legs
Two pull, push, and leg sessions across the week.
6 training days · 1 rest day · 8 weeks
No exact match. Try another schedule or view all six programs.
A few useful extras.
Optional accessories for your training routine. Your gym supplies the main equipment.
Resistance bands
A lightweight option for band exercises and warm-ups. Choose a resistance that suits the movement.
View product
GRID foam roller
A textured roller for your optional self-massage routine. Choose your preferred color in the shop.
View product
Massage ball
A compact, easy-to-pack option for targeted self-massage.
View productAccessories are optional and are not a substitute for the gym equipment listed in each plan. Current prices, options, and availability are shown in the shop.
Make every session count.
Open a program, choose your week, and record your sets. Your log stays on this device.
Choose your programNo account needed. Export your log to keep a backup or move it into a spreadsheet.
Training questions, answered.
How do I choose a plan?
Start with the number of days you can consistently train. Then choose muscle, strength, or a combination. More training days are not automatically a better fit. These plans assume you know the included lifts.
What do RPE and SS mean?
RPE is rate of perceived exertion, on a 1–10 scale. SS means superset. LSRPE on the printable plan means last-set rate of perceived exertion. The tables preserve the targets in the original PDFs.
Do I need to buy equipment?
No purchase from Ascent is required. These are gym-based plans using equipment such as barbells, dumbbells, benches, cables, and machines. The accessories above are optional extras.
How does the workout log work?
Choose the week and session, then enter your weights and reps. Entries save in this browser on this device. They are not sent to the clinic. Clearing browser data removes them, so export a backup regularly.
What if an exercise is unfamiliar or painful?
Get qualified instruction before trying an unfamiliar exercise. These general plans are not individualized rehabilitation. Discuss your readiness with your clinician and stop an exercise that causes pain.
Training around a limitation?
Talk with Dr. Grant in Brookfield about your movement and training goals.