KufuKufu / Plans
Workout plans
12 plans. Skills and weights.
Kufu ships 12 starter plans in three groups: hybrid plans that put pull-ups and dips beside the barbell, calisthenics plans that need only a pull-up bar and the floor, and gym plans. Each page lists every session and exercise exactly as the app builds it.
Last updated 2026-10-13
Hybrid · Pull-ups and dips beside the barbell, in one session.
2–4 days a weekHybrid Full BodyThree rotating days. Each one starts with a bodyweight lift and finishes with a loaded one.3–6 days a weekHybrid Push / Pull / LegsPush, pull and legs — but the push day opens on dips and the pull day opens on the bar.4–5 days a weekHybrid Upper / LowerFour days alternating upper and lower. Both upper days lead with bodyweight strength.4–5 days a weekSkills & LiftsTwo bodyweight skill days and two gym days. Straight-arm and handstand work without dropping the barbell.
Calisthenics · A pull-up bar and the floor. Nothing to load.
3–5 days a weekBar & FloorBodyweight only — a pull-up bar and the floor. Calisthenics strength that travels.2–4 days a weekBodyweight Full BodyThree rotating bodyweight days, each covering push, pull and legs. Nothing to carry.4–5 days a weekBodyweight Upper / LowerFour bodyweight days alternating upper and lower. More volume per movement than a full-body week.
Gym · Barbells, dumbbells, machines and cables.
2–4 days a weekFull Body 3×Three rotating full-body days. The most efficient shape when you train three times a week.3–6 days a weekPush / Pull / LegsThree sessions split by movement. Run once through for 3 days a week, twice for 6.4–5 days a weekUpper / LowerFour days alternating upper and lower body. Weights-forward, straightforward to progress.4–5 days a weekPowerbuilding 4-DayTwo heavy days on the main lifts, two volume days on everything else.4–6 days a week5-Day SplitA body-part day each: chest, back, legs, shoulders, arms. Back-safe — no squat, deadlift or bent-over row.