Kysero Workouts
Three-day plans leave generous recovery between sessions and fit many schedules. Compare full-body and specialized options, then protect the three training slots each week.
Featured · general fitness
An eight-week, three-day introduction to full-body gym training with explicit weekly progression.
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.
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.
general fitness
A six-week full-body strength and conditioning plan for intermediate trainees using one or two kettlebells and no bench or box.
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 three-day preparation block for intermediate tennis players targeting braking, repositioning, lateral force, rotational power and shoulder robustness around normal practice.
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.
