Plan Library

The Bodyweight Recommended Routine

A three-day-per-week bodyweight strength routine with six movement progressions and a core circuit. Each movement advances separately after reaching 3 sets of 8 reps.

StrongLifts 5x5

A beginner barbell program built around five lifts. Alternate two workouts three times a week, add weight after successful sessions, reduce a lift after repeated failures, and change programs when pro…

Couch to 5K

A nine-week beginner running plan with three morning runs each week and a rest day between runs.

Japanese Interval Walking Plan

A five-week beginner plan that alternates brisk and easy walking, building from 3 rounds in 2 to 3 weekly sessions to 5 rounds in 4 weekly sessions.

12-3-30 Treadmill Plan

A six-week treadmill plan that gradually builds walking time, incline, speed, and weekly frequency toward 30 minutes at 12% incline and 3.0 mph.

5-Day Bro Split

A 10-week body-part training plan for people who already lift consistently and can usually protect five gym days.

Arnold Split

A six-day bodybuilding routine that trains chest and back, shoulders and arms, and legs twice each week.

Push Pull Legs

A six-day push, pull, and legs routine for experienced recreational lifters who already recover well from regular lifting. Each area is trained twice a week using A and B sessions.

Beginner HYROX Plan

An eight-week race-preparation plan with four sessions each week: an easy run, strength and station practice, a quality run, and a hybrid workout combining running with race stations.

75 Hotter with BodyBuddy

75 days. Five daily rules. The glow-up version. 75 Hotter took over TikTok as the softer, self-care-forward answer to 75 Hard: the same daily commitment with completely different energy.

75 Soft with BodyBuddy

75 days. Four daily rules. Built to be sustainable. 75 Soft is the community answer to 75 Hard: same commitment, same daily structure, minus the parts that break the first time real life shows up.

75 Medium with BodyBuddy

75 days. Five daily rules. Harder than Soft, saner than Hard. 75 Medium is the community middle ground in the 75-day family: it keeps most of 75 Hard's structure and edge, but builds in one weekly rel…

75 Hard with BodyBuddy

75 days. Five daily rules. Zero compromises. 75 Hard is the mental toughness program created by Andy Frisella.

Pull-Ups with BodyBuddy

An 8-week pull-up plan with strength, volume, core, mobility, and optional full-body training. The plan emphasizes practicing pull-ups while fresh and tracking repetitions each week.

Monk Mode

A 30-day focus reset with firm daily boundaries, a fixed deep-work block, consistent sleep timing, an outdoor walk, and brief nightly check-ins. A missed rule is noted without restarting the 30 days.

Don't Break the Chain

Choose one habit in its smallest meaningful form, report it nightly, and protect the chain of completed days. A missed day resets the count without being treated as failure.

No Zero Days

Choose one meaningful goal and do something toward it each day. Even one push-up, sentence, or page counts.

The Restart

A seven-day plan for returning to a previous routine after being off it for more than a week.

The Evening Check

A five-minute nightly check with BodyBuddy. Each evening, reflect on what went well, what was left undone, and one thing that could make tomorrow easier.

One Thing a Day

Choose one specific, doable thing each morning, report at night whether it was finished, and review the completed things each week. There are no streaks, missed-day catch-ups, or fixed end date.

Rebuilding Self-Trust

This ongoing plan builds self-trust through one small daily promise, a nightly check, one manageable act of connection each week, and a question that helps choices reflect what you truly want.

Stairs Every Day

Start with one intentional trip up and down the stairs each day, separate from stairs taken anyway.

Ten Minutes Outside

Spend ten minutes outside on foot every day, with simple evening check-ins and an optional increase after 14 days. This is a small movement rule, not a full walking program, and it has no end date.

Back After a Break

A three-week plan for returning to movement gradually. Start with half of the activity you first had in mind, move three nonconsecutive days each week, and use how your body feels to adjust before cho…

Incline Bench Chest Routine

An eight-week, twice-weekly chest routine that gradually introduces incline pressing before moving to one strength session and one higher-repetition session.

12-Week Walking Plan

A 12-week beginner walking plan that starts with three easy 20-minute walks and gradually builds to four 45 to 50-minute walks.

Beginner Full-Body Circuit

An eight-week, no-equipment plan built around a six-station bodyweight circuit.

20-Minute Beginner HIIT at Home

A six-week beginner home interval plan using six low-impact bodyweight movements. The current phase is week 1, with two nonconsecutive sessions, easier movement options, and moderate effort.

Dumbbell-Only Workout Plan

A 12-week, three-day full-body strength plan using only dumbbells, with no bench or barbell needed.

4-Day Upper/Lower Split

An eight-week upper and lower body gym routine covering major movement patterns twice each week.

Beginner Calisthenics

An eight-week beginner bodyweight plan for generally healthy adults who can do a chair squat and wall push-up without pain.

Full-Body A/B/C

An eight-week full-body strength plan using three workouts in a rolling A/B/C order on nonconsecutive days. Sessions take about 50 to 70 minutes, including an 8 to 12 minute warm-up.

Breakfast Before Coffee

For three weeks, eat something with protein before or with your first coffee, report it to BodyBuddy mid-morning, and check in weekly about your afternoons. Lunch and dinner are outside this plan.

Cook Twice a Week

A four-week plan to cook two dinners at home each week. BodyBuddy helps choose the nights and meals, checks ingredients, records whether each dinner happened, and moves missed cooking nights instead o…

Protein at Every Meal

For three weeks, name the protein in each meal. BodyBuddy asks after meals, counts days when all three meals included protein, and adds an afternoon snack check starting in week two.

30-Day No Added Sugar Challenge

A 30-day plan to remove added sugar from foods and drinks while keeping whole foods and eating enough.

7-Day Protein Menu

A flexible seven-day menu for generally healthy adults. It averages about 99 g of protein per day before optional snacks and about 106 g with them, with most days providing 90 to 115 g.

7-Day Protein Meals

A flexible seven-day sample menu for adults taking a GLP-1 medication who have less appetite. It emphasizes small, protein-forward meals without setting calorie, nutrient, or portion targets.

Back to Running

A six-week return-to-running plan for someone who has been cleared to run after an injury, illness, or long break.

The First Six Weeks

A six-week postpartum check-in plan for new parents and partners handling nighttime care. BodyBuddy asks one daily question about basic needs, without tracking weight, calories, or steps.

After Being Sick

A two-to-three-week return plan after flu, a virus, a lingering cold, or time in bed.

After an Injury

A four-week check-in plan for following clinician-assigned recovery rules and exercises, tracking evening pain, and preparing a clear month-in-review before the next visit.

The First Month on Blood Pressure Medication

A four-week plan for the first month after starting blood pressure medication. BodyBuddy helps track whether the medication was taken, any home readings the doctor requested, and side effects.

Living with Pain

This ongoing plan supports living with chronic pain by keeping separate plans for good days and bad days.

After the Diagnosis

A four-week plan for the first month after a new diagnosis. BodyBuddy holds the visit instructions, checks in on up to three daily items, saves questions, and prepares a review before the follow-up.

The First Month on a GLP-1

For the first four weeks on semaglutide, tirzepatide, or a similar GLP-1 medication, BodyBuddy tracks protein, skipped meals, water, and how you feel after each shot.

Weekend Sleep Debt

A four-week plan to keep weekend wake times close to weekday timing while gradually allowing more sleep on weeknights. A short, early Saturday nap can be used when needed.

The Caffeine Cutoff

For three weeks, avoid caffeine after a chosen daily cutoff, report any caffeine after that time each evening, and rate how rested you feel each morning.

10-3-2-1-0

A three-week sleep experiment using five bedtime rules. BodyBuddy times reminders from your real bedtime, collects a short morning check-in, and reviews which rule appears most helpful.

Sleep That Keeps Slipping

A three-week sleep reset for sleep that has been off for several weeks. Keep one wake time every day, put screens down 30 minutes before bed, and complete a brief morning check-in.