OnionPatch30-Minute Beginner Full Body Home Workout
A simple full-body session built for short home workouts with bodyweight and dumbbells.
30 min•Full Body•Beginner
Workouts
Choose a workout page for a specific training session, then open the generator with matching settings.
45-Minute Upper Body Hypertrophy Workout
An upper-body focused session that balances pressing, pulling, and shoulder-arm support work.
45 min•Upper•Intermediate
50-Minute Lower Body Strength Workout
A lower-body session centered on leg strength with enough posterior-chain and core support work to stay balanced.
50 min•Lower•Intermediate
45-Minute Dumbbell Push Workout
A push-day session built around pressing patterns plus enough delt and triceps work to round things out.
45 min•Push•Intermediate
45-Minute Dumbbell Pull Workout
A pull-day workout that prioritizes rows, vertical pulling patterns, and direct rear-delt and biceps volume.
45 min•Pull•Intermediate
35-Minute Bodyweight Fat-Loss Workout
A fast-moving full-body session that keeps equipment demands low while preserving muscle stimulus.
35 min•Full Body•Beginner
60-Minute Complete Gym Push Workout
A fuller push-day setup that uses broader gym equipment access to build a more complete pressing session.
60 min•Push•Advanced
60-Minute Complete Gym Pull Workout
A full-gym pull session with enough time for heavy back work and focused arm-rear-delt accessories.
60 min•Pull•Advanced
25-Minute Hotel Room Full Body Workout
A travel-friendly full-body workout built for hotel rooms, small spaces, and minimal equipment.
25 min•Full Body•Beginner
40-Minute Barbell Full Body Strength Workout
A compact barbell-centered full-body session for lifters who want productive strength work without marathon workouts.
40 min•Full Body•Intermediate
30-Minute Kettlebell Full Body Workout
A kettlebell-based full-body workout that blends lower-body power, upper-body strength, and core demand in one efficient session.
30 min•Full Body•Beginner
50-Minute Chest and Triceps Workout
A chest-and-triceps focused push workout built for lifters who want more pressing volume without losing shoulder balance.
50 min•Push•Intermediate
50-Minute Back and Biceps Workout
A back-and-biceps pull workout built around rows, vertical pulling, and enough direct arm work to round out the session.
50 min•Pull•Intermediate
45-Minute Glute and Hamstring Workout
A lower-body workout centered on hinges, glute-dominant patterns, and direct hamstring work for posterior-chain growth.
45 min•Lower•Intermediate
Important safety note
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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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