Example Plans
These complete, ready-to-use plans demonstrate different training styles. Copy any of them, customize as needed, and import into OwnLift.
Bodyweight Basics
A simple, no-equipment program perfect for beginners or when you're away from the gym. Uses a mix of strength and countdown modalities.
No Equipment 3 Days/Week Beginner
bodyweight-basics.yaml
plan_version: 1
meta:
id: bodyweight-basics
title: Bodyweight Basics
description: No equipment needed. Build strength anywhere.
author: OwnLift
equipment: []
daysPerWeek: 3
cycle:
notes: Perfect for beginners or when traveling. Focus on form.
days:
- order: 0
focus: Full Body A
target_session_length_min: 30
exercises:
- name: Push-ups
modality: strength
target_sets: 3
target_reps: 10
target_notes: On knees if needed
- name: Bodyweight Squats
modality: strength
target_sets: 3
target_reps: 15
- name: Plank
modality: countdown
target_duration_sec: 30
target_notes: Keep body straight
- name: Lunges
modality: strength
target_sets: 3
target_reps: 10
target_notes: Per leg, alternating
- order: 1
focus: Full Body B
target_session_length_min: 30
exercises:
- name: Diamond Push-ups
modality: strength
target_sets: 3
target_reps: 8
target_notes: Hands close together
- name: Wall Sit
modality: countdown
target_duration_sec: 45
- name: Mountain Climbers
modality: countdown
target_duration_sec: 30
- name: Superman Hold
modality: countdown
target_duration_sec: 20
- order: 2
focus: Full Body C
target_session_length_min: 30
exercises:
- name: Pike Push-ups
modality: strength
target_sets: 3
target_reps: 8
target_notes: Hips high, targets shoulders
- name: Bulgarian Split Squat
modality: strength
target_sets: 3
target_reps: 8
target_notes: Per leg
- name: Dead Bug
modality: strength
target_sets: 3
target_reps: 10
target_notes: Per sidePush Pull Legs
The classic PPL split for intermediate lifters looking to build muscle and strength. Hits each muscle group twice per week with a balanced approach.
Barbell + Dumbbells 6 Days/Week Intermediate
push-pull-legs.yaml
plan_version: 1
meta:
id: push-pull-legs
title: Push Pull Legs
description: Classic 6-day split for intermediate lifters
author: OwnLift
equipment:
- Barbell
- Dumbbells
- Cable machine
daysPerWeek: 6
cycle:
notes: Rest 60-90 seconds between sets. Increase weight when all reps completed.
days:
- order: 0
focus: Push A
target_session_length_min: 60
exercises:
- name: Barbell Bench Press
modality: strength
target_sets: 4
target_reps: 6
- name: Overhead Press
modality: strength
target_sets: 3
target_reps: 8
- name: Incline Dumbbell Press
modality: strength
target_sets: 3
target_reps: 10
- name: Lateral Raises
modality: strength
target_sets: 3
target_reps: 12
- name: Tricep Pushdowns
modality: strength
target_sets: 3
target_reps: 12
- order: 1
focus: Pull A
target_session_length_min: 60
exercises:
- name: Barbell Rows
modality: strength
target_sets: 4
target_reps: 6
- name: Pull-ups
modality: strength
target_sets: 3
target_reps: 8
target_notes: Assisted if needed
- name: Cable Rows
modality: strength
target_sets: 3
target_reps: 10
- name: Face Pulls
modality: strength
target_sets: 3
target_reps: 15
- name: Barbell Curls
modality: strength
target_sets: 3
target_reps: 10
- order: 2
focus: Legs A
target_session_length_min: 60
exercises:
- name: Barbell Squat
modality: strength
target_sets: 4
target_reps: 6
- name: Romanian Deadlift
modality: strength
target_sets: 3
target_reps: 8
- name: Leg Press
modality: strength
target_sets: 3
target_reps: 10
- name: Leg Curl
modality: strength
target_sets: 3
target_reps: 12
- name: Calf Raises
modality: strength
target_sets: 4
target_reps: 15HIIT Conditioning
High-intensity interval training for improving cardiovascular fitness and burning calories. Uses interval and stopwatch modalities with minimal rest.
No Equipment 3 Days/Week All Levels
hiit-conditioning.yaml
plan_version: 1
meta:
id: hiit-conditioning
title: HIIT Conditioning
description: High-intensity interval training for fat loss and conditioning
author: OwnLift
equipment: []
daysPerWeek: 3
cycle:
notes: Rest 1-2 minutes between exercises. Scale intensity as needed.
days:
- order: 0
focus: Cardio HIIT
target_session_length_min: 25
exercises:
- name: Warm-up Jog
modality: stopwatch
target_duration_sec: 300
target_notes: Easy pace, get heart rate up
- name: Sprint Intervals
modality: interval
target_sets: 8
target_duration_sec: 30
target_notes: 30 sec sprint, 30 sec walk
- name: Burpees
modality: interval
target_sets: 4
target_duration_sec: 45
target_notes: 45 sec work, 15 sec rest
- name: Cool-down Walk
modality: stopwatch
target_duration_sec: 300
- order: 1
focus: Strength HIIT
target_session_length_min: 30
exercises:
- name: Jump Squats
modality: interval
target_sets: 5
target_duration_sec: 40
target_notes: Max effort
- name: Push-up to T-Rotation
modality: interval
target_sets: 5
target_duration_sec: 40
- name: Mountain Climbers
modality: interval
target_sets: 5
target_duration_sec: 40
- name: Plank Hold
modality: countdown
target_duration_sec: 60
target_notes: Active recovery
- order: 2
focus: Tabata
target_session_length_min: 20
exercises:
- name: High Knees
modality: interval
target_sets: 8
target_duration_sec: 20
target_notes: 20 sec work, 10 sec rest (Tabata)
- name: Squat Jumps
modality: interval
target_sets: 8
target_duration_sec: 20
- name: Bicycle Crunches
modality: interval
target_sets: 8
target_duration_sec: 20Upper Lower Split
A balanced 4-day program that alternates between upper and lower body workouts. Includes both strength and volume-focused sessions.
Barbell + Dumbbells 4 Days/Week Beginner-Intermediate
upper-lower-split.yaml
plan_version: 1
meta:
id: upper-lower-split
title: Upper Lower Split
description: 4-day strength program for all levels
author: OwnLift
equipment:
- Barbell
- Dumbbells
daysPerWeek: 4
cycle:
notes: Great for beginners to intermediate. Rest days between sessions.
days:
- order: 0
focus: Upper A (Strength)
target_session_length_min: 50
exercises:
- name: Bench Press
modality: strength
target_sets: 4
target_reps: 6
- name: Barbell Rows
modality: strength
target_sets: 4
target_reps: 6
- name: Overhead Press
modality: strength
target_sets: 3
target_reps: 8
- name: Pull-ups
modality: strength
target_sets: 3
target_reps: 8
- order: 1
focus: Lower A (Strength)
target_session_length_min: 50
exercises:
- name: Squat
modality: strength
target_sets: 4
target_reps: 6
- name: Romanian Deadlift
modality: strength
target_sets: 4
target_reps: 6
- name: Walking Lunges
modality: strength
target_sets: 3
target_reps: 10
target_notes: Per leg
- name: Calf Raises
modality: strength
target_sets: 4
target_reps: 12
- order: 2
focus: Upper B (Volume)
target_session_length_min: 50
exercises:
- name: Incline Dumbbell Press
modality: strength
target_sets: 3
target_reps: 10
- name: Cable Rows
modality: strength
target_sets: 3
target_reps: 10
- name: Dumbbell Lateral Raises
modality: strength
target_sets: 3
target_reps: 12
- name: Face Pulls
modality: strength
target_sets: 3
target_reps: 15
- name: Bicep Curls
modality: strength
target_sets: 3
target_reps: 12
- order: 3
focus: Lower B (Volume)
target_session_length_min: 50
exercises:
- name: Front Squat
modality: strength
target_sets: 3
target_reps: 8
- name: Leg Press
modality: strength
target_sets: 3
target_reps: 12
- name: Leg Curl
modality: strength
target_sets: 3
target_reps: 12
- name: Hip Thrust
modality: strength
target_sets: 3
target_reps: 10Customizing Plans
These templates are starting points. Consider adjusting:
- Sets and reps — Increase for more volume, decrease for strength focus
- Exercises — Swap for preferred variations or available equipment
- Days — Add or remove days to match your schedule
- Session length — Adjust
target_session_length_minto your available time - Notes — Add personal cues and reminders
See Plan Structure for all available fields.