Like us &
Share!
Follow

Printable Workouts

Men Women

Build custom exercise routines or browse printable workout plans

Start over Add page
Name your workout
How to build your custom printable workout routine

Build your printable routine!

In the column on the right, choose your exercises and add them to your custom workout routine by clicking the   or dragging   the illustrations here.

Share workout:
Copy Link DOWNLOAD PDF

New Workout Plans

New at-home and gym routines in our workout plan library for you to customize and print. Created by certified personal trainers and fitness experts.

Sexy Glutes Intense Legs & Butt Toning Workout for Women
Printable Workouts
Limitless Resistance Full Body Workout for Muscle Gains and Endurance
Limitless Resistance
Mike Chang's Actual Chest And Bicep Workout – Printable Routine
SixPackShortcuts
More Workout Plans

New Exercises

Latest additions to our growing exercise guide featuring professional illustrations and instructions for correct form and technique.

Your Exercise (Placeholder)
Your Exercise (Placeholder) Add to my workout
LR: Resistance Band Single-Arm Chest Press
LR: Resistance Band Single-Arm Chest Press Add to my workout
LR: Resistance Band Single-Arm Row with Knee-Up
LR: Resistance Band Single-Arm Row with Knee-Up Add to my workout
Illustrated Exercise Guide

About Printable Workouts

Printable Workouts aims to be a valuable tool and resource for fitness enthusiasts and personal trainers. Our workouts give fitness novices confidence at the gym by providing direction and our one-of-a-kind workout plan builder lets personal trainers create personalized illustrated routines that are easy to follow.

Learn more

Muscle groups
  • ALL MUSCLE GROUPS
  • Abs & Obliques
  • Biceps
  • Calves
  • Chest
  • Forearms
  • Glutes & Hamstrings
  • Middle & Lower Back / Lats
  • Neck
  • Quadriceps
  • Shoulders
  • Triceps
  • Upper Back / Traps
Equipment
  • ANY EQUIPMENT
  • Barbell / EZ-Bar
  • Cable station
  • Dumbbells
  • Full gym
  • Kettlebells
  • Limitless Resistance
  • No equipment
  • Swiss / Exercise ball
Suggest an exercise Expand All 117
Alternate Heel Touchers 
Alternate Heel Touchers
Alternate Incline Dumbbell Curl 
Alternate Incline Dumbbell Curl
Back Extensions / Hyperextensions 
Back Extensions / Hyperextensions
Barbell Bench Press 
Barbell Bench Press
Barbell Curl 
Barbell Curl
Barbell Deadlift 
Barbell Deadlift
Barbell Good Morning 
Barbell Good Morning
Barbell Lunge 
Barbell Lunge
Barbell Pullover 
Barbell Pullover
Barbell Shoulder Press 
Barbell Shoulder Press
Barbell Shrug 
Barbell Shrug
Barbell Squat 
Barbell Squat
Barbell Step-up 
Barbell Step-up
Bench Leg Pull-In / Knee-up 
Bench Leg Pull-In / Knee-up
Bent Over Barbell Row 
Bent Over Barbell Row
Bent Over Two-Arm Long Bar Row 
Bent Over Two-Arm Long Bar Row
Bicycle Crunches / Air Bikes 
Bicycle Crunches / Air Bikes
Bodyweight Squat 
Bodyweight Squat
Bodyweight Walking Lunge 
Bodyweight Walking Lunge
Burpees 
Burpees
Butterfly 
Butterfly
Cable Curl 
Cable Curl
Cable Rope Overhead Triceps Extension 
Cable Rope Overhead Triceps Extension
Chin-up 
Chin-up
Close-Grip Barbell Bench Press 
Close-Grip Barbell Bench Press
Concentration Curls 
Concentration Curls
Cross-Body Crunch 
Cross-Body Crunch
Decline Barbell Bench Press 
Decline Barbell Bench Press
Decline Tricep Extension (Skull crushers) 
Decline Tricep Extension (Skull crushers)
Dumbbell Bench Press 
Dumbbell Bench Press
Dumbbell Deadlift 
Dumbbell Deadlift
Dumbbell Incline Row 
Dumbbell Incline Row
Dumbbell Lateral Raise (Power Partials) 
Dumbbell Lateral Raise (Power Partials)
Dumbbell Lunges 
Dumbbell Lunges
Dumbbell Shoulder Press 
Dumbbell Shoulder Press
Dumbbell Shrug 
Dumbbell Shrug
Dumbbell Side Bend 
Dumbbell Side Bend
Ez-bar Preacher Curl 
Ez-bar Preacher Curl
Flutter Kicks 
Flutter Kicks
Forward / Front Dumbbell Raise 
Forward / Front Dumbbell Raise
Goblet squat 
Goblet squat
Hammer Curls 
Hammer Curls
Hanging Leg Raise 
Hanging Leg Raise
High Box Jump 
High Box Jump
Hindu / Judo Push Up / Dive Bombers 
Hindu / Judo Push Up / Dive Bombers
Hip Raise / Butt Lift / Bridge 
Hip Raise / Butt Lift / Bridge
Incline Barbell Bench Press 
Incline Barbell Bench Press
Incline Dumbbell Fly 
Incline Dumbbell Fly
Incline Dumbbell Press 
Incline Dumbbell Press
Inverted Row 
Inverted Row
Jackknife Sit-up / Crunch 
Jackknife Sit-up / Crunch
Jump Squat 
Jump Squat
Jumping Jacks 
Jumping Jacks
Kettlebell One-Legged Deadlift 
Kettlebell One-Legged Deadlift
Kettlebell Thruster 
Kettlebell Thruster
Knee / Hip Raise 
Knee / Hip Raise
Kneeling Cable Crunch 
Kneeling Cable Crunch
Leg Press 
Leg Press
LR: Resistance Band Single-Arm Chest Press 
LR: Resistance Band Single-Arm Chest Press
LR: Resistance Band Single-Arm Row with Knee-Up 
LR: Resistance Band Single-Arm Row with Knee-Up
LR: Resistance Band Twist 
LR: Resistance Band Twist
LR: Suspension Strap Bicep Curls 
LR: Suspension Strap Bicep Curls
LR: Suspension Strap Squat 
LR: Suspension Strap Squat
LR: Suspension Strap Tricep Extension 
LR: Suspension Strap Tricep Extension
Lying Face Down Plate Neck Resistance 
Lying Face Down Plate Neck Resistance
Lying Leg Curls 
Lying Leg Curls
Machine Hack Squat 
Machine Hack Squat
Mountain Climbers 
Mountain Climbers
One Arm Dumbbell Preacher Curl 
One Arm Dumbbell Preacher Curl
One Arm Dumbbell Row 
One Arm Dumbbell Row
One-Arm Kettlebell Push Press 
One-Arm Kettlebell Push Press
One-Arm Kettlebell Row 
One-Arm Kettlebell Row
One-Arm Kettlebell Snatch 
One-Arm Kettlebell Snatch
Overhead Cable Curl 
Overhead Cable Curl
Pistol Squats 
Pistol Squats
Plank 
Plank
Pullup 
Pullup
Pushup 
Pushup
Renegade Row / Alternating Plank Row / Commando Row 
Renegade Row / Alternating Plank Row / Commando Row
Reverse Crunch 
Reverse Crunch
Reverse Curl 
Reverse Curl
Reverse Flyes 
Reverse Flyes
Rope jumping 
Rope jumping
Russian Twist 
Russian Twist
Seated / Low Cable Row 
Seated / Low Cable Row
Seated Barbell Military Press 
Seated Barbell Military Press
Seated Calf Raise 
Seated Calf Raise
Seated Dumbbell Curl 
Seated Dumbbell Curl
Seated Machine Leg Extensions 
Seated Machine Leg Extensions
Seated Palm-Down Wrist Curl 
Seated Palm-Down Wrist Curl
Seated Palm-Up Wrist Curl 
Seated Palm-Up Wrist Curl
Seated Tricep Press / Extension 
Seated Tricep Press / Extension
Side plank 
Side plank
Single Leg Glute Bridge / Hip Extension 
Single Leg Glute Bridge / Hip Extension
Sit up / Crunch 
Sit up / Crunch
Standing Cable Crossover / Fly 
Standing Cable Crossover / Fly
Standing Dumbbell Calf Raise 
Standing Dumbbell Calf Raise
Standing Dumbbell Curl 
Standing Dumbbell Curl
Standing Overhead Dumbbell Press 
Standing Overhead Dumbbell Press
Stiff Legged Barbell Deadlift 
Stiff Legged Barbell Deadlift
Superman 
Superman
Swiss Ball Crunch 
Swiss Ball Crunch
Swiss Ball Leg Curl / Hip Raise 
Swiss Ball Leg Curl / Hip Raise
Thigh Adductor / Inner Thigh Machine 
Thigh Adductor / Inner Thigh Machine
Tricep Dumbbell Kickback 
Tricep Dumbbell Kickback
Triceps Cable Pushdown 
Triceps Cable Pushdown
Triceps Dips 
Triceps Dips
Two-Arm Kettlebell Swing 
Two-Arm Kettlebell Swing
Upright Barbell Row 
Upright Barbell Row
Upright Cable Row 
Upright Cable Row
Upright Dumbbell Row 
Upright Dumbbell Row
Weighted Bench Dip 
Weighted Bench Dip
Weighted Twist 
Weighted Twist
Wide Stance / Sumo Barbell Squat 
Wide Stance / Sumo Barbell Squat
Wide-Grip Lat Pulldown 
Wide-Grip Lat Pulldown
Windshield Wipers 
Windshield Wipers
Your Exercise (Placeholder) 
Your Exercise (Placeholder)

Join up:




Printable Workout Routines and Exercise Plans

sets reps
Skip SAVE

Send feedback and exercise suggestions!

Cancel SEND
Sent, thanks!

Welcome! Are you a guy or a girl?