Gym routines
All 36 routines in the Mobbe catalog, complete: every day with its exercises, sets, reps, rest and how to progress. Choose by days, type, goal or level.
To get started
- Beginner Full Body 2 DaysYour first routine: full body, twice a week.2 days · 50 min · BeginnerSee routine →
- Beginner Full Body 3 DaysThree full sessions to start with a solid base.3 days · 55 min · BeginnerSee routine →
- Beginner Upper-Legs 4 DaysYour first split: two upper days, two legs days.4 days · 60 min · BeginnerSee routine →
- Back to the Gym 3 DaysGradual reconditioning after a break.3 days · 45 min · BeginnerSee routine →
- Bodyweight Home 3 DaysBodyweight with a pull-up bar and bench at home.3 days · 35 min · BeginnerSee routine →
- Express Full Body 3 DaysFull body in 35 minutes with supersets.3 days · 35 min · Beginner and intermediateSee routine →
- Glute specialization · BeginnerGlutes with a focus but no advanced techniques, to get started.4 days · 65 min · Beginner and intermediateSee routine →
- Calf specialization · BeginnerCalf raises twice a week, for beginners.4 days · 60 min · Beginner and intermediateSee routine →
- Core specialization · BeginnerAbs with anti-extension and anti-rotation, no complications.4 days · 60 min · Beginner and intermediateSee routine →
- PPL 3 DaysPush, pull and legs once a week.3 days · 60 min · Beginner and intermediateSee routine →
- Home with Dumbbells 4 DaysA pair of dumbbells and upper-legs at home.4 days · 45 min · Beginner and intermediateSee routine →
- Full body density 3 daysFull body in 30 minutes with supersets.3 days · 30 min · Beginner and intermediateSee routine →
- Metabolic circuit 3 daysFull-body circuit with finishers at the end.3 days · 40 min · Beginner and intermediateSee routine →
- Strength 5x5 3 DaysThe big three lifts in 5x5 with long rests.3 days · 60 min · Beginner and intermediateSee routine →
Intermediate level
- Intermediate Upper-Legs 4 DaysThe 4-day classic for balanced growth.4 days · 70 min · IntermediateSee routine →
- Intermediate PPL 6 DaysPush, pull and legs twice a week.6 days · 70 min · IntermediateSee routine →
- Intermediate Full Body 3 DaysHigh frequency with heavy basics and accessories.3 days · 65 min · IntermediateSee routine →
- Upper-Legs 5 DaysFive days alternating upper and legs with a weak-points day.5 days · 65 min · IntermediateSee routine →
- Chest specializationChest at high volume, the rest at maintenance.4 days · 70 min · Intermediate and advancedSee routine →
- Back specializationBack at high volume with pulls in every plane.4 days · 70 min · Intermediate and advancedSee routine →
- Shoulder specializationHigh-volume delts with a focus on lateral delts.4 days · 65 min · Intermediate and advancedSee routine →
- Arm specializationHigh-volume biceps and triceps in antagonist supersets.4 days · 65 min · Intermediate and advancedSee routine →
- Quad specializationHigh-volume quads on an upper-lower base.4 days · 70 min · Intermediate and advancedSee routine →
- Hamstring specializationHigh-volume hamstrings with knee flexion and hip extension.4 days · 65 min · Intermediate and advancedSee routine →
- Glute specialization · AdvancedGlutes across all three hip patterns, specialization volume.4 days · 70 min · Intermediate and advancedSee routine →
- Strength and hypertrophy hybrid 4 daysOne strength day and one volume day for upper and lower body.4 days · 75 min · Intermediate and advancedSee routine →
- Recomp 5 daysModerate volume, built-in cardio and supersets.5 days · 55 min · Intermediate and advancedSee routine →
- Upper-lower density 4 daysTime-efficient strength with supersets.4 days · 45 min · IntermediateSee routine →
- Powerlifting Strength 4 DaysSquat, bench and deadlift with accessories.4 days · 85 min · Intermediate and advancedSee routine →
- Maintenance 2 DaysMinimum effective volume to maintain muscle.2 days · 45 min · Intermediate and advancedSee routine →
Advanced level
- PPL 6 days high volumeHigh volume for advanced lifters with good recovery.6 days · 85 min · AdvancedSee routine →
- Body part split 5 daysOne muscle group per day, classic style.5 days · 75 min · AdvancedSee routine →
- Arnold split 6 daysChest-back, shoulders-arms and legs, twice each.6 days · 80 min · AdvancedSee routine →
- Upper-lower 5 days advancedUpper three times and legs twice a week.5 days · 80 min · AdvancedSee routine →
- Upper-lower advanced 6 daysSix short sessions with high frequency.6 days · 70 min · AdvancedSee routine →
- Max strength 4 daysHeavy triples and doubles at low RIR.4 days · 90 min · AdvancedSee routine →
Mobbe
Pick your routine and train today.
In Mobbe every day is already laid out and you save every set. If you'd rather have one made for you, the AI builds it for your goal, your days and your equipment. Your first routine is free.
