Kysero Workouts
Compare muscle-building plans by weekly frequency and equipment. Choose the schedule you can repeat consistently, then use the progression and recovery rules on its full guide.
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.
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.
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.
Find a plan is fastest when a published schedule matches your goal and equipment. Build a new plan opens the normal Plan Builder setup so you can create any compatible plan from scratch.
