OnionPatch60 Minute Intermediate Free Weight Strength Plan
A strength-forward upper/lower template emphasizing heavy compounds and focused accessory work.
Workout plans
Choose a scenario-specific plan page, then open the plan generator with prefilled settings tailored to that intent.
50 Minute Intermediate Free Weight Hypertrophy Plan
A multi-day hypertrophy plan for lifters who want more upper-body specialization while still keeping full-week balance.
55 Minute Intermediate Dumbbell Fat-Loss Plan
A dumbbell-first fat-loss plan built to maintain muscle and work capacity when equipment is limited.
Advanced 70-Minute Strength Progression Plan
A higher-volume strength plan for advanced lifters who need more weekly exposure to heavy barbell and accessory work.
Bodyweight-Only Home Workout Plan
A no-equipment training plan built for people who want a practical bodyweight routine they can do anywhere.
Kettlebell-Only Fitness Plan
A kettlebell-centered plan for home training that blends strength retention, work capacity, and efficient full-body sessions.
Complete Gym Workout Plan
A gym-based plan built around full equipment access so you can balance heavy compounds with focused accessory volume.
At-Home Workout Plan
A realistic at-home plan using equipment that many people already have, such as dumbbells, a bench, and bodyweight exercises.
3 Day Full Body Workout Plan for Beginners
A beginner-friendly 3 day full body workout plan built to improve technique, consistency, and muscle-building momentum.
4 Day Upper Lower Workout Plan for Hypertrophy
A 4 day upper lower workout plan for hypertrophy that balances compound strength work with enough accessory volume to drive visible growth.
5 Day Push Pull Legs Workout Program
A 5 day push pull legs workout program designed for lifters who want more specialization while keeping a balanced weekly structure.
Dumbbell Only Workout Plan for Muscle Gain
A dumbbell only workout plan for muscle gain that uses smart exercise sequencing and enough weekly volume to build size with limited equipment.
6 Day Bodybuilding Workout Program
A 6 day bodybuilding workout program for advanced lifters who want more weekly training exposure and better muscle-group specialization.
Important safety note
OnionPatch fitness content, workout plans, calculators, and generator outputs are for general educational use. They are not medical advice or individualized coaching.
Check with a qualified healthcare professional before starting or changing a training program, especially if you have an injury, pain, a medical condition, or other health concerns. Use good judgment, train within your limits, and stop if something feels unsafe.
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