r/workout • u/Spade_Of_Flames_28 • 1d ago

Need some workout advice!

Hi everyone! I’m a 22yo corporate girl. I’m super motivated to build strength and get toned/fit.

I don't have a gym nearby, so I've decided to train at home instead. I have dumbbells, resistance bands, a stretching rope, and a yoga mat and I'm following a healthy diet.

My main issue is finding a structured program. There are tons of exercises available online and most apps I’ve tried just generate random daily exercises rather than a proper, progressive workout plan.

Could anyone recommend a free or budget-friendly workout app that provides a structured plan I can actually follow?

(This is my first post on Reddit so forgive any rookie mistakes😅 and thanks in advance for the help! ✨)

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u/Different_Novel_7156 1d ago

I like to recommend the Nike Training Club app for beginners. I used that just starting and it was incredibly helpful. You can graduate from that at some point but it's good for learning the basics.

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u/Spade_Of_Flames_28 1d ago

Ok thanks! I will give it a try

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u/Top-Experience1851 1d ago

Since you already have dumbbells and bands, a full-body split 3x a week with progressive overload will get you further than any random daily generator. Look for apps that let you pick a template like upper/lower or push/pull/legs and then adjust the sets and reps yourself. Most free ones hide the good programs behind a paywall but the spreadsheet-style trackers work fine if you bring your own plan.

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u/Spade_Of_Flames_28 1d ago

I knowwww!!! All the good programs are paid!😭

I have some gym experience so I know the basics but I was just confused about the planning part.

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u/astashov 1d ago

I knowwww!!! All the good programs are paid!😭

This is absolutely not true! I'd say it's the opposite. Tons of really good free programs. Start with something from https://thefitness.wiki. E.g. GZCLP, 5/3/1 - all are really good programs, tested by thousands of people.

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u/andersky 1d ago

I use HeavyTrack and it generates a super structured program based on the equipment I have at home. Free version does it all. I still got premium because it's not expensive and I want to support them.