stickman sampler
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The plans · 84
Nothing here fits that yet. Drop a chip and see what is close.
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Strength Foundations 2× 3× 4× a week
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The First Two Weeks 2× 3× a week
Two weeks with the bar to see if this fits. The full eight carries on from here.
Barbell, rack, dumbbells, a cable stack
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Bodyweight Starter 3× a week
Two weeks, three short sessions a week, nothing to buy. Squats, push-ups and the floor — see if this fits.
A wall or a counter for the push-ups. That is all.
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Bodyweight Foundations 2× 3× a week
Eight weeks of push-ups, squats and chin-ups. A bar to hang from is the only equipment.
A pull-up bar, a bench or sturdy step, floor space
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Mobility Foundations 3× 5× a week
Eight weeks of ten-minute stretch sessions for hips, shoulders and spine. A patch of floor is all it takes.
A patch of floor and a wall to lean on. Nothing to buy.
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Kettlebell Foundations 2× 3× a week
Eight weeks on one kettlebell — swings, presses, squats and get-ups. A second bell is optional throughout.
One kettlebell, floor space, and a second bell if you have one
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Dumbbell Foundations 2× 3× a week
Eight weeks with a pair of dumbbells and a patch of floor. No bench needed at any point.
A pair of dumbbells and floor space. A bench, if you have one, unlocks two alternatives.
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Dumbbell Muscle 3× 4× a week
Eight weeks of dumbbell and bench work at higher reps, three or four days a week.
A pair of dumbbells and an adjustable bench. The bench is not optional in this one.
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Back In 3× a week
Four weeks back into it after time off. Short full-body days, nothing near failure.
A bar to hang from, a low step or bench, and floor space.
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Hotel Room 4× a week
Four weeks for a room with a chair in it. Twenty-minute days, nothing to pack.
A chair and floor space. No bar, so there is no back work in this one — see the last event.
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Your First Pull-up 2× 3× a week
Eight weeks aimed at one rep — hangs, rows, negatives and chin-ups, twice or three times a week.
A bar you can hang from with your feet clear of the floor, a lower bar or rail around hip height for rows, and a step for the dips.
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Bodyweight Core 3× 4× a week
Six weeks of fifteen-minute days for the middle of you. Crunches, twists, holds and hips, three or four times a week.
Floor space, and a bar to hang from for one movement a week.
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Steady 2× a week
Eight weeks, two days a week, at a pace you can keep. Nothing jumps and nothing is against a clock.
A chair or low step, a wall to hold, floor space, and a bar to hang from.
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Park Bars 3× a week
Eight weeks on the bars at the park — dips, pull-ups and rows, three days a week.
Dip bars, a pull-up bar and a low bar for rows — an outdoor rig or a power tower has all three.
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Ten Minutes 5× a week
Four weeks of ten-minute days. Set a timer, work at the top of every minute, rest whatever is left of it.
A timer, floor space and a step. One day a week wants a bar to hang from.
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Rolled Out 2× a week
Six weeks of unhurried evenings on a foam roller. Twenty minutes, twice a week, after your hard days.
A foam roller and enough floor to lie down on.
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Between Runs 3× a week
Six weeks for legs that run. A roller, a wall and ten quiet minutes on the days between runs.
A foam roller, a wall to lean on, and floor space.
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Band Foundations 2× 3× a week
Six weeks of band work for shoulders and hips. Short days, light bands, and a doorway’s worth of space.
A long resistance band and a loop band, with a post, rail or other solid anchor to fix them to.
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Desk Break 5× a week
Six weeks of five-minute breaks you can take in the clothes you are wearing. Nothing goes near the floor.
A wall and enough room to put your arms out. No mat — nothing here gets on the floor.
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Daily Practice 6× a week
Four weeks of ten-minute days, six days a week. Low reps, lots of sets, never anywhere near failure.
A bar to hang from, a step or bench, and floor space.
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Floor Intervals 3× a week
Four weeks of twenty-minute interval sessions on a patch of floor. Work and rest on a timer, three formats, no bike, every jump with a no-jump version.
A timer and a patch of floor. A step or a stair for one movement.
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Pull-up Ten 3× a week
You have one pull-up. Eight weeks, three days a week, to ten in a row — volume, strength and the rows that hold the top.
A bar to hang from and a backpack you can put weight in. A pulldown stack is the alternative for the bar days.
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Every Day 7× a week
Ten minutes, every day, for four weeks: two of mobility, four of trunk work, four of one movement. Seven different days, one habit.
A patch of floor. A step or a stair on one day; a table or a bar to row under on another, or skip it.
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Floor Glutes 3× a week
Four weeks of glute work you do lying down — bridges, the side-lying series, kickbacks — three days a week, twenty minutes, no equipment.
A mat. A loop band above the knees if you have one.
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First Dumbbells 2× a week
Four weeks, two days a week, for a first pair of dumbbells and no experience at all.
One pair of dumbbells and floor space — light is the right buy, heavier comes later. The easier push-up wants a counter or a sturdy chair.
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Back to the Bells 3× a week
Six weeks back into training after time off. Paired movements, three days a week, thirty-five minutes.
A pair of dumbbells and floor space. No bench, and nothing to hang from.
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The Light Pair 3× a week
Eight weeks for one pair of light dumbbells that is never getting heavier. Reps, tempo and one side at a time do the work.
One pair of light dumbbells and floor space. No bench, and nothing else to buy.
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Arms and Shoulders 3× a week
Six weeks of curls, presses and raises, three days a week, standing up. A pair of dumbbells and no bench.
A pair of dumbbells and floor space. No bench — everything here is done standing or on the floor.
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Dumbbells on the Road 3× a week
Four weeks, three days a week, anywhere with a pair of dumbbells and a patch of carpet. Nothing else needed, on purpose.
A pair of dumbbells — the hotel’s or your own — and floor space. No bench, no bar, nothing to step on. On purpose.
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Dumbbell Rounds 2× 3× a week
Six weeks of counted rounds — cleans, squats, presses and push-ups back to back. Hard breathing with a pair of dumbbells.
One pair of dumbbells you can clean for eight, and floor space. No bench.
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Loaded Mobility — Dumbbell 2× 3× a week
Six weeks of slow, light dumbbell work at end range — deep squats, long hinges, paused presses — with stretches between. Twenty-five minutes.
One light pair of dumbbells and floor space. The weights stay light all six weeks — they hold you in a position, they are not the workout.
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Two Days, One Bench 2× a week
Eight weeks, two days a week, for a pair of dumbbells and a flat bench. Two full-body sessions that fit around a life.
A pair of dumbbells and a flat bench. The bench is required — it is half the reason this plan works on two days.
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The Home Gym 4× a week
Eight weeks of four-day strength for a dumbbell corner: heavy upper, heavy lower, then both again with volume.
A pair of dumbbells — an adjustable set shines here — and a flat bench. The bench is required, and it is also the step for the step-ups.
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Heavy Pair 2× 3× a week
Eight weeks of fives and sixes for people whose dumbbells are heavy. Few movements, long rests, a bench to press from.
A heavy pair or a big adjustable set, and a flat bench. The bench is required — heavy bells need somewhere to be pressed from.
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The Second Eight 4× a week
The block after Dumbbell Muscle: eight more weeks on the pair and the bench, every angle the first eight did not use.
A pair of dumbbells and an adjustable bench — the incline setting gets used every upper day. The bench is not optional.
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Dumbbell Volume 5× a week
Eight weeks, five days a week, on a pair and a bench: push, pull and legs, then upper and lower again lighter.
A pair of dumbbells and an adjustable bench. The bench is not optional — three of the five days lie on it.
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Glute Builder 3× a week
Six weeks, three days a week, built around the hinge, the lunge and the bridge. Dumbbells, a bench and a band.
A pair of dumbbells, a bench or a sturdy step, and a loop band for the walks.
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Your First Barbell 3× a week
Eight weeks for someone who has never trained with a bar. It starts empty, and it ends with your first real numbers.
A barbell, plates, a rack and a flat bench. The bar starts empty, so there is no plate maths on day one.
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Back Under the Bar 3× a week
Four weeks back under the bar after time off. Light on purpose, three days a week, and it ends with an easy week.
A barbell, plates, a rack and a flat bench. No cables and no machines.
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Bar and Rack 3× a week
Eight weeks for a bar, plates and a rack, with no bench anywhere in it. The pressing goes overhead and to the floor.
A barbell, plates and a rack. No bench, no cables, no machines. If your rack has a chin-up bar, one block uses it — and if not, the same block rows under the bar instead.
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Barbell Power 3× a week
Six weeks around the power clean, for a lifter who wants the bar to move fast. The clean is a skill — this block treats it like one.
A barbell, plates, a rack and enough floor to pull from. No bench anywhere in it, no cables, no machines.
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Barbell Rounds 3× a week
Six weeks of barbell rounds on one light bar, starting from the floor. Four movements, no rest inside a round, twenty-five minutes.
A barbell, light plates and enough floor to pull from. No rack, no bench, no cables, no machines. Pick a bar you could press ten times when fresh.
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Twice a Week Barbell 2× a week
Six weeks, two sessions, forty minutes each. Everything worth doing with a bar when the week has no more room in it.
A barbell, plates, a rack and a flat bench. No cables and no machines. A chin-up bar helps but is not needed — its block has a fallback that rows under the bar.
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Squat Block 3× a week
Six weeks with the squat first in every session — heavy, light and long. For a lifter whose squat has stopped moving.
A barbell, plates, a rack and a flat bench. No cables and no machines.
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Deadlift Block 2× a week
Six weeks and two days a week, built around the deadlift. For a lifter whose pull has stopped moving.
A barbell, plates, a rack and a flat bench. Nothing to hang from, no cables and no machines.
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Bench Block 3× a week
Six weeks with the bench first in every session — heavy, incline and close grip. For a lifter whose bench has stopped moving.
A barbell, plates, a rack with safety pins, and a bench that adjusts to incline. If your rack has a chin-up bar, one block uses it — and if not, the same block rows under the bar.
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Barbell Peak 4× a week
Eight weeks, four days, one big lift a day — and a retest of all four at the end of it.
A barbell, plates, a rack with safety pins and a chin-up bar, and a flat bench. A spotter for the heavy bench weeks if you have one. No cables and no machines.
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Five Short Days 5× a week
Eight weeks of twenty-five-minute barbell days, Monday to Friday. One main lift each day and two things after it.
A barbell, plates, a rack with a chin-up bar, and a flat bench. No cables and no machines.
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The Garage Split 4× a week
Eight weeks, four days, one part of you per day — chest, back, legs, shoulders and arms. The classic split, done with one bar.
A barbell, plates, a rack and a bench that adjusts to incline. If your rack has a chin-up bar, the back day uses it — and if not, that block rows under the bar.
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Five by Five 2× 3× a week
Two workouts, five sets of five, a little more weight every session. Eight weeks of the simplest barbell plan there is; the squat is in every one.
A barbell, a rack, a bench and plates down to 2.5 lb.
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Wave Strength 4× a week
Four lifts, four days, in four-week waves: fives, threes, a five-three-one week, a deload. Two waves, eight weeks, every week’s percentages on the event.
A barbell, a rack, a bench, plates, somewhere to hang from.
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Your First Kettlebell 2× a week
Four weeks with one bell and nothing clever: squat, hinge, press, row, swing. No get-ups, no second bell.
One kettlebell and floor space. A second bell is not used anywhere in these four weeks.
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Swing and Get-Up 3× a week
Eight weeks, two movements, three days a week. Swings and get-ups, plus one thing at the end.
One kettlebell, floor space and enough headroom to stand with it locked out overhead.
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Heavy Bell 2× a week
Eight weeks of low-rep ladders on one heavy bell. Two days a week, long rests, nothing rushed.
The heaviest kettlebell you can press for three clean reps, and floor space.
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Two Bells 4× a week
Eight weeks on a matched pair: front squats, presses and rows with both hands loaded. Four days, higher reps.
Two matched kettlebells and floor space. One bell will get you through — every two-bell movement names its one-bell version — but the plan was built for the pair.
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Bell and Body 3× a week
Eight weeks of higher reps on one bell and the floor: presses, rows, squats, swings and push-ups. Three days.
One kettlebell and floor space. A second bell is never used; the floor does the rest of the work.
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Kettlebell Complexes 3× a week
Six weeks of chains: clean, press, squat, swing — no rest until the round is done. Three days, one bell.
One kettlebell you can press for eight, and floor space. A lighter one for the first week helps.
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Twenty Minutes 5× a week
Six weeks of twenty-minute days on one light bell. Five days a week, every set on the top of a minute.
One light kettlebell, floor space and a clock you can see from the floor.
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Swing to Snatch 3× a week
Six weeks from a hard swing to a real snatch. Three days a week, one bell, finished overhead.
One kettlebell you can press for five, floor space and headroom to lock it out overhead. A lighter bell for the first two weeks helps.
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Back to the Bell 3× a week
Four easy weeks for the bell that has been sitting in the corner. Three short days, familiar shapes, no hurry.
The kettlebell you already own and floor space. Nothing new to buy — that is the point.
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Loaded Mobility — Kettlebell 4× a week
Six weeks of slow kettlebell work and stretching, fifteen minutes at a time. Nothing swings, nothing jumps.
One light kettlebell and floor space. A mat if you have one — the floor works.
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Windmill and Get-Up 2× a week
Six weeks on the two kettlebell skills: get-ups and windmills, twice a week, slow and overhead.
One light kettlebell, floor space and headroom to stand with it locked out overhead.
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The First Month at the Gym 2× a week
Four weeks, two days a week, for a brand-new gym membership. Every movement is a machine with a seat and a pin.
Any commercial gym: pin-loaded machines, a cable stack, and a patch of floor for the plank.
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Machine Foundations 2× 3× a week
Eight weeks of strength work where every movement is a machine or a cable. The free-weight floor is never part of it.
Pin-loaded machines and a cable stack — any commercial gym has both. No barbells, no dumbbells, no spotter.
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Push, Pull, Legs 3× 6× a week
Eight weeks of the classic split on a full gym — three days for one pass a week, six for two.
The whole gym: a bar and bench, dumbbells, a cable stack and the leg machines.
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Upper Lower, No Barbell 4× a week
Four days a week, upper and lower twice each, on machines, cables and dumbbells. There is no barbell in it.
Machines, a cable stack, dumbbells and an adjustable bench. No barbell at any point.
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The Five-Day Split 5× a week
Eight weeks, five days, one region a day — chest, back, legs, shoulders, arms — on a full gym.
The whole gym: bar and bench, dumbbells, cable stack, and the leg machines.
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The Lunch Hour 3× a week
Six weeks of thirty-minute sessions, three days a week, built for a lunch break at a commercial gym.
Machines and a cable stack, plus one fallback: any kettlebell covers the squat when the leg press is taken.
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The Six O’Clock Gym 3× a week
Six weeks for the after-work rush: dumbbells, cable towers and any flat bench. Nothing that queues.
The dumbbell rack, any cable tower and any flat bench. No barbell, no fixed machines — nothing here has a waiting list.
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Gym Conditioning 2× 3× a week
Six weeks of bike intervals, sled work and short circuits. Hard breathing, simple movements, out in forty minutes.
A stationary bike and a cable stack; a sled if your gym has one, the bike again if it does not.
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Leg Days 2× a week
Six weeks of lower-body work, twice a week, on the machines and the cable stack — presses one day, hinges the other.
The leg machines and a cable stack. Nothing here needs a barbell or a spotter.
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Gym Strength 3× 4× a week
Eight weeks of barbell strength work with the machines doing the assistance — fives and triples on the bar, tens on the pins.
A bar, a rack and a bench, plus the cable stack and leg machines around them.
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The Easy Spin 2× a week
Four weeks of easy days: ten minutes on the bike, then twenty of stretching. For the days between training days.
A stationary bike and a patch of floor beside it. Every gym has both.
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The Big Lifts 4× a week
The twelve most-logged lifts in the world and nothing else, four days a week for eight weeks. Bench, squat, deadlift, pulldown, press, row — and the six that go with them.
A gym: a rack, a bench, a bar, a cable stack, a leg press and a leg extension.
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Incline Chest 3× a week
Six weeks built around the incline press — upper chest first, the flat bench once a week, flyes and dips for the shape, a row every day so the shoulders stay back.
A gym: an adjustable bench, a bar, dumbbells, a cable stack and dip bars.
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Hinge and Carry 2× a week
Two forty-minute days a week, for six weeks, to add to the gym days you already have: the hinge, the carry and the trunk — a stronger base under every big lift.
A gym: a bar and rack, a back-extension bench, a cable stack, heavy dumbbells or kettlebells to carry.
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Back Builder 3× a week
Six weeks on the upper back: a width day for the lats, a thickness day of rows, a mid-back day for the traps and rear delts. Three days, a gym.
A gym: a cable stack, a bar, dumbbells, a bench, a pull-up bar.
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Back in the Gym 3× a week
Four weeks for coming back after months off. Three short full-body days, light on purpose and rising each week. You are not starting over — you are starting again.
A gym: machines, dumbbells, a cable stack. Nothing heavy.
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Walking Foundations 3× 5× a week
Four weeks of interval walking: three minutes easy, three minutes brisk, five times. Thirty minutes, no gear.
Shoes and somewhere to walk. A track, a park loop or a treadmill all work.
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Interval Foundations 2× 3× a week
Four weeks of short, hard efforts on a bike or a patch of floor. Twenty to twenty-five minutes.
A stationary bike for the bike days; floor space for the rest. No bike? Every bike day has a floor alternative.
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First 5K 3× a week
Nine weeks from walking to running for thirty minutes without stopping. Three runs a week, half an hour each.
Running shoes. A watch or a phone to time the intervals.
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Hybrid Eight 3× a week
Eight weeks of run-then-station-then-run: the shape of a fitness race, built up week by week. For people who can already run a little and lift a little.
A rower and a sled if your gym has them; a track or a road and a pair of dumbbells if it does not. Every station has a no-machine version.
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Yoga Foundations 2× 3× a week
Six weeks of short practices: a sun salutation, a standing sequence and a floor sequence. Breaths, not reps.
A mat and a wall. Blocks or a thick book help in the folds.
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Pilates Foundations 2× 3× a week
Six weeks on the mat: the hundred, the roll-up, the leg series and the saw. Slow, precise, three short sessions a week.
A mat. Nothing else.
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