Advertisement
Everything you need to lose weight, build muscle, and get in the best shape of your life. Free calculators, expert guides, and proven workout plans — all backed by science.
Evidence-based guides that cut through the noise. No fads, no gimmicks — just what actually works.
Every successful diet works because of one principle. Learn exactly how calorie deficits work and how to create one sustainably.
From 16:8 to OMAD — understand every IF protocol, who it works for, and potential downsides to watch for.
Not everyone wants to track every bite. Discover intuitive strategies that create a natural calorie deficit.
Save time, save money, and stay on track. Your step-by-step system for prepping a week of healthy meals.
The number on the scale doesn’t tell the full story. Learn what really matters when tracking progress.
Whether you’re day one or year five, these guides will level up your training.
New to lifting? This 30-day roadmap takes you from zero to confident in the weight room with proper form and programming.
The great cardio debate settled with science. When to do HIIT, when to go steady, and how to combine both.
From $50 essentials to $2,000 dream setups. Build a home gym that matches your goals and wallet.
Stop wasting time on ineffective exercises. Here are the proven top picks for every major muscle group.
Growth happens outside the gym. Understand the science of recovery and how to optimize your rest days.
Know your numbers. These calculators give you a personalized starting point for any fitness goal.
Find out how many calories you burn per day including exercise.
Calculate your BMI with body composition context — because BMI alone doesn’t tell the whole story.
Get your daily protein, carb, and fat targets based on your goal.
Estimate your 1RM for any lift based on your working sets.
Structured programs for every experience level. Pick your plan and start today.
Beginner 3-Day Full Body — Perfect for your first month. Focus on learning form with moderate weight. Rest 60-90 seconds between sets.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Goblet Squat | 3 | 10-12 | Keep chest up |
| Dumbbell Bench Press | 3 | 10-12 | Flat bench |
| Dumbbell Row | 3 | 10-12 each | One arm at a time |
| Overhead Press | 3 | 10 | Seated or standing |
| Plank | 3 | 30 sec | Brace core tight |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Romanian Deadlift | 3 | 10 | Hinge at hips |
| Incline DB Press | 3 | 10-12 | 30° incline |
| Lat Pulldown | 3 | 10-12 | Wide grip |
| Lateral Raises | 3 | 12-15 | Light weight, control |
| Dead Bug | 3 | 8 each side | Slow and controlled |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Leg Press | 3 | 12 | Full range of motion |
| Push-Ups | 3 | AMRAP | Modify if needed |
| Cable Row | 3 | 10-12 | Squeeze shoulder blades |
| DB Curl | 2 | 12 | Alternate arms |
| Tricep Pushdown | 2 | 12 | Rope or bar |
Beginner 5-Day Split — Upper/Lower + Full Body. Great for building gym habit. Rest 60-90 seconds between sets.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| DB Bench Press | 3 | 10 | Flat bench |
| DB Row | 3 | 10 each | Bench supported |
| Overhead Press | 3 | 10 | Dumbbells or barbell |
| Face Pulls | 3 | 15 | Light, squeeze back |
| Bicep Curls | 2 | 12 | Any variation |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Goblet Squat | 3 | 10 | Depth below parallel |
| Romanian Deadlift | 3 | 10 | Feel hamstring stretch |
| Leg Press | 3 | 12 | Medium stance |
| Leg Curl | 3 | 12 | Slow eccentric |
| Calf Raises | 3 | 15 | Full stretch at bottom |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Incline DB Press | 3 | 10 | 30 degree incline |
| Lat Pulldown | 3 | 10 | Wide grip |
| Lateral Raises | 3 | 15 | Light and controlled |
| Tricep Pushdown | 3 | 12 | Rope attachment |
| Hammer Curls | 2 | 12 | Neutral grip |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Bulgarian Split Squat | 3 | 10 each | DB in each hand |
| Hip Thrust | 3 | 12 | Barbell or DB |
| Leg Extension | 3 | 12 | Squeeze at top |
| Walking Lunges | 2 | 12 each | Bodyweight or DB |
| Plank | 3 | 45 sec | Add weight if easy |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Squat Variation | 3 | 10 | Pick your favorite |
| Push-Ups | 3 | AMRAP | Chest to floor |
| Cable Row | 3 | 12 | Close grip |
| DB Shoulder Press | 3 | 10 | Seated |
| Pallof Press | 2 | 10 each | Anti-rotation core |
Intermediate 3-Day Full Body — Compound-focused with progressive overload. Track your weights and aim to increase by 5 lbs every 1-2 weeks. Rest 90-120 seconds between compound lifts.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Squat | 4 | 6-8 | Below parallel |
| Barbell Bench Press | 4 | 6-8 | Arch back, retract scapula |
| Barbell Row | 4 | 6-8 | Slight torso lean |
| Overhead Press | 3 | 8-10 | Strict form |
| Weighted Plank | 3 | 45 sec | Plate on back |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Front Squat | 3 | 10-12 | Elbows high |
| Incline DB Press | 3 | 10-12 | Slow eccentric |
| Chest-Supported Row | 3 | 10-12 | Squeeze at top |
| Lateral Raises | 4 | 12-15 | Superset with curls |
| DB Curl | 3 | 12 | Controlled tempo |
| Tricep Dips | 3 | 10-12 | Bodyweight or weighted |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Deadlift | 4 | 5 | Reset each rep |
| Push Press | 3 | 6-8 | Use leg drive |
| Pull-Ups | 3 | AMRAP | Add weight if 10+ |
| Walking Lunges | 3 | 10 each | Heavy DBs |
| Farmer’s Walk | 3 | 40 yd | Heavy as possible |
Intermediate 5-Day Upper/Lower/Push/Pull/Legs — Higher volume split targeting each muscle group twice per week. Rest 90-120 sec on compounds, 60-90 sec on isolation.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Bench Press | 4 | 5-6 | Heavy, controlled |
| Weighted Pull-Ups | 4 | 5-6 | Add weight belt |
| OHP | 3 | 8 | Barbell or DB |
| Barbell Row | 3 | 8 | Overhand grip |
| Face Pulls | 3 | 15 | Rear delt focus |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Squat | 4 | 5-6 | Heavy, below parallel |
| Romanian Deadlift | 4 | 8 | Hamstring emphasis |
| Leg Press | 3 | 10 | High and wide stance |
| Leg Curl | 3 | 10 | Slow negative |
| Standing Calf Raise | 4 | 12 | Pause at top |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Incline DB Press | 4 | 10-12 | Squeeze at top |
| Cable Fly | 3 | 12-15 | Constant tension |
| DB Lateral Raise | 4 | 12-15 | Drop set last set |
| Overhead Tricep Extension | 3 | 12 | Cable or DB |
| Dips | 3 | AMRAP | Lean forward for chest |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Lat Pulldown | 4 | 10-12 | Wide grip |
| Seated Cable Row | 4 | 10-12 | Close grip V-bar |
| Rear Delt Fly | 3 | 15 | Machine or DB |
| Barbell Curl | 3 | 10 | Strict form |
| Incline DB Curl | 3 | 12 | Long head stretch |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Front Squat | 4 | 8-10 | Quad emphasis |
| Bulgarian Split Squat | 3 | 10 each | DB in each hand |
| Leg Extension | 3 | 12-15 | Pause at top |
| Lying Leg Curl | 3 | 12 | Toes pointed |
| Seated Calf Raise | 4 | 15 | Full ROM |
Advanced 3-Day Powerbuilding — Heavy compound work plus hypertrophy accessories. 2+ years training required. Rest 2-3 min on main lifts, 60-90 sec on accessories.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Back Squat | 5 | 5 (85% 1RM) | Belt recommended |
| Pause Squat | 3 | 3 | 2-sec pause at bottom |
| Weighted Pull-Ups | 4 | 6-8 | Supinated or neutral |
| Chest-Supported Row | 4 | 10 | Squeeze 1 sec at top |
| Barbell Curl | 3 | 10 | Moderate weight |
| Ab Wheel | 3 | 10 | Full extension |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Bench Press | 5 | 5 (85% 1RM) | Pause on chest |
| Close-Grip Bench | 3 | 8 | Tricep focus |
| OHP | 4 | 6-8 | Strict, no leg drive |
| Lateral Raises | 4 | 15 | Double drop set last |
| Skull Crushers | 3 | 10 | EZ bar |
| Face Pulls | 3 | 15 | External rotation |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Conventional Deadlift | 5 | 3 (87% 1RM) | Reset each rep |
| Deficit Deadlift | 3 | 5 | 2-inch deficit |
| Front Squat | 3 | 8 | Quad emphasis |
| GHR or Leg Curl | 4 | 10 | Hamstring focus |
| Farmer’s Walk | 3 | 50 yd | Max weight |
| Hanging Leg Raise | 3 | 12 | Full ROM |
Advanced 5-Day Push/Pull/Legs/Upper/Lower — High volume and intensity. Periodize by rotating heavy and moderate weeks. Rest 2-3 min on compounds.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Bench Press | 5 | 4-6 | Progressive overload |
| Incline DB Press | 4 | 8 | 30-degree angle |
| OHP | 4 | 6-8 | Standing barbell |
| Cable Fly | 3 | 12 | Peak contraction |
| Lateral Raise | 4 | 12-15 | Myo-reps last set |
| Overhead Tricep Extension | 3 | 12 | Cable rope |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Row | 5 | 5 | Overhand, explosive |
| Weighted Pull-Ups | 4 | 6-8 | Add weight each week |
| Seated Cable Row | 4 | 10 | Pause at contraction |
| Rear Delt Fly | 4 | 15 | Pec deck reverse |
| Barbell Curl | 4 | 8 | Cheat curls OK last 2 |
| Hammer Curl | 3 | 12 | Cross-body |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Back Squat | 5 | 4-6 | Work up to top set |
| Romanian Deadlift | 4 | 8 | Deep stretch |
| Hack Squat | 3 | 10 | Narrow stance quads |
| Lying Leg Curl | 4 | 10 | Slow eccentric |
| Standing Calf Raise | 5 | 10-12 | Heavy |
| Hanging Leg Raise | 3 | 15 | No swinging |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Incline Bench | 4 | 10-12 | Barbell or DB |
| Chest-Supported Row | 4 | 10-12 | Wide grip |
| Arnold Press | 3 | 12 | Rotation at top |
| Lat Pulldown | 3 | 12 | Underhand grip |
| Cable Lateral Raise | 4 | 15 | Behind body |
| Superset: Curl + Pushdown | 3 | 12 each | Pump finish |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Front Squat | 4 | 8-10 | Upright torso |
| Walking Lunges | 3 | 12 each | Heavy DBs |
| Leg Extension | 4 | 12-15 | Drop set last set |
| Stiff-Leg Deadlift | 3 | 10 | On deficit |
| Seated Calf Raise | 4 | 15 | 2-sec pause at bottom |
| Ab Wheel | 3 | 12 | Standing if able |
Side-by-side breakdowns to help you make informed decisions.
| Diet | Weight Loss | Sustainability | Muscle Retention | Difficulty | Best For |
|---|---|---|---|---|---|
| Calorie Counting | Moderate | Precise control, any goal | |||
| Intermittent Fasting | Easy | Busy schedules, simplicity | |||
| Keto | Hard | Appetite suppression, fast initial results | |||
| Mediterranean | Easy | Long-term health, heart health | |||
| Paleo | Moderate | Whole food focus, elimination | |||
| Carnivore | Hard | Simplicity, elimination protocol | |||
| Flexible Dieting (IIFYM) | Moderate | Lifestyle balance, athletes | |||
| Vegan | Hard | Ethical choice, health variety |
| Equipment | Priority | Cost Range | Versatility | Space Needed | Best Exercises |
|---|---|---|---|---|---|
| Adjustable Dumbbells | #1 Must-Have | $150 - $400 | Minimal | Everything upper body, lunges, rows | |
| Pull-Up Bar | #2 Must-Have | $25 - $50 | Doorway | Pull-ups, chin-ups, hanging leg raises | |
| Adjustable Bench | #3 Must-Have | $100 - $300 | Small | Bench press, rows, step-ups | |
| Resistance Bands | #4 Great Value | $20 - $60 | None | Banded exercises, warm-ups, rehab | |
| Barbell + Plates | #5 Upgrade | $300 - $800 | Medium | Squat, deadlift, bench, OHP | |
| Power Rack | #6 Upgrade | $250 - $1000 | Large | Safe heavy squats, bench, pull-ups | |
| Kettlebell | #7 Nice-to-Have | $30 - $80 | Minimal | Swings, goblet squats, Turkish get-ups | |
| Cable Machine | #8 Nice-to-Have | $500 - $2000 | Large | Isolation work, constant tension |
Straight answers to the most common fitness and weight loss questions.
This website is for educational and informational purposes only. The content on FitPath is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, registered dietitian, or other qualified health provider with any questions you may have regarding a medical condition or before starting any diet, exercise, or supplementation program.
Individual results may vary. Calorie and macro calculations are estimates based on population averages. The workout programs provided are general guidelines and may not be appropriate for everyone. If you experience pain, dizziness, or discomfort during exercise, stop immediately and consult a healthcare professional.
FitPath does not assume any liability for injuries or damages resulting from the use of information provided on this website. By using this site, you agree that you do so at your own risk.