Ready-made workouts for the gym, home and running
18 weekly workout templates to use for free in K&L Fit: hypertrophy, weight loss, home workouts, running and mobility.
- ABC Hypertrophy
6x a week. A: chest and triceps · B: back and biceps · C: legs and shoulders.
- Beginner full body
3x a week (Mon, Wed, Fri), full body on machines and dumbbells.
- Push / Pull / Legs
6x a week: push, pull and legs, twice.
- Weight loss
Circuit strength training + cardio, 6x a week.
- Functional / HIIT
High-intensity circuits 3x a week + mobility.
- Cardio
Cardio conditioning 6x a week, on a variety of machines.
- At-home workout, no equipment (beginner)
3x a week (Mon, Wed, Fri), with just your body weight and a chair.
- At-home workout, no equipment (intermediate)
4x a week, no machines: upper body, lower body, circuit and core.
- At-home dumbbell workout
3x a week (Mon, Wed, Fri), with just a pair of dumbbells.
- Resistance band workout
3x a week (Mon, Wed, Fri), with just resistance bands, at home or on the road.
- Walking and running for beginners
4x a week: start by walking and gradually add jogging.
- Interval run
3x a week for people who already run: sprints, hills and a long run.
- 20-minute HIIT
3x a week, no machines: 40 s of work and 20 s of rest, for 4 rounds.
- Low-impact cardio
4x a week, no jumping: walking, bike, water and at-home cardio.
- Glutes and legs
3x a week: glutes and legs at the gym, plus one day of glutes at home.
- Core and abs
3x a week, short sessions on the floor. You can add them to another workout.
- Daily mobility and stretching
Every day, about 10 minutes, alternating two gentle routines.
- Older adults and gentle beginner
3x a week, at an easy pace, with a chair nearby for support.
Pick a template in the app and start today.
Free for people who train. The app suggests last time's weight, times your rest and shows your progress.