Kysero Workouts
Choose a complete, ready-to-use program by goal, experience, schedule and equipment. Every guide includes the full prescription, progression, substitutions, recovery advice and a print-friendly view.
20complete plans
6languages
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Kysero selection
Featured · general fitness
An eight-week, three-day introduction to full-body gym training with explicit weekly progression.
Featured · muscle gain
An eight-week upper/lower muscle-building plan for home trainees with adjustable dumbbells and no bench.
Featured · muscle gain
A balanced gym program that trains each major muscle group twice weekly with barbells, cables and machines.
Featured · strength
A conservative six-week strength block built around squat, press, hinge and pull patterns without maximal attempts.
Featured · general fitness
A six-week, no-equipment home plan that builds basic leg, pushing, upper-back and trunk strength for complete beginners.
muscle gain
An eight-week muscle-building plan for intermediate home trainees using adjustable dumbbells three days per week with no bench.
muscle gain
A higher-frequency gym plan for experienced trainees who recover well from six weekly sessions.
general fitness
A beginner gym plan combining full-body resistance training with short cardio finishes three days per week.
mobility
Three short, equipment-free sessions for hip, upper-back, shoulder and trunk mobility without aggressive stretching.
endurance
A progressive six-week walking routine with three low-impact sessions, conversational pacing, controlled brisk intervals and a consolidation week.
muscle gain
A five-day body-part split for intermediate trainees who prefer focused sessions and can recover from the weekly volume.
muscle gain
An advanced four-day gym plan with two lower-repetition strength sessions and two moderate-repetition muscle-building sessions.
general fitness
A time-efficient two-day routine that covers the major movement patterns with five exercises per session.
general fitness
A six-week full-body strength and conditioning plan for intermediate trainees using one or two kettlebells and no bench or box.
endurance
An eight-week progression with two coordinated runs and two concise home dumbbell sessions, including controlled faster work and reduced-load weeks.
Featured · Sports performance
A progressive three-day gym and field block for intermediate football players developing lower-body force, rotational power and short acceleration outside team practice.
Featured · Sports performance
A progressive three-day off-season block pairing lower-body force, unilateral control, low-volume jumping and landing quality, ending with a tapered jump assessment.
Sports performance
A progressive four-day off-season block developing short acceleration, resisted drive, explosive strength, heavy lifting and contact-supporting upper-body qualities, with planned fatigue reduction.
Featured · Sports performance
A four-day plan for established recreational runners combining short fast-but-controlled repetitions, easy running, controlled faster running and concise strength work.
Sports performance
A progressive three-day preparation block for intermediate tennis players targeting braking, repositioning, lateral force, rotational power and shoulder robustness around normal practice.
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