174 Free Workouts: Inside the Gymia Library

A free workout library is only useful if it answers one question fast: what should I do today? The Gymia library holds 174 free workouts. Every one of them is browsable on the web, no account needed, and every one can be imported into the app in a single tap. Here is how it is organised and how to get the most out of it.

What is actually in the library

The free workout library covers the full range: push, pull, legs, full body, core, and dedicated splits for beginners through advanced lifters. Each workout lists its exercises, sets, and reps up front. No teaser pages. No email wall. You see the whole plan before you commit to it.

• Filter by muscle group when you want to hit something specific.
• Filter by difficulty so a first-week beginner is not handed a six-day powerlifting block.
• Every workout has men and women versions, with matching exercise media.
• Sport-specific plans for football, MMA, boxing, grappling and more.

Why men and women versions matter

Most free workout plans are written once and labelled unisex. In practice the demo videos, muscle diagrams, and exercise selection all assume one body. Gymia renders each workout twice, so the version you open matches the way you train and the anatomy you are looking at. Same structure, same intent, presented for you.

From web page to logged workout in one tap

Every workout page has an import action. Tap it and the full plan lands in the Gymia app: exercises, sets, reps, ready to log. During your session the app shows last session's numbers next to every set, so progression stops being guesswork. If you want the mechanics, read how workout import works.

How to pick your first workout

Do not overthink it. Pick your difficulty honestly, pick a frequency you can repeat for a month, and start. Three days a week done for eight weeks beats a perfect six-day split abandoned in ten days. If you would rather not choose at all, the app's AI onboarding builds a program around your schedule and equipment, and that is free too.

A note on progression: stay on your chosen workout until the loads stop climbing week to week, which usually takes six to eight weeks. Then filter the library one difficulty step up, or switch focus to a muscle group the map says you have been neglecting. The library is deep enough that you never need to leave it, and shallow enough at each level that you are never paralysed by choice. Treat it like a ladder, not a buffet.

Browse the library, find one workout that fits this week, and run it. The best plan in the catalogue is the one you actually repeat — and 174 options exist precisely so that one of them fits your equipment, your level, and your week without any editing at all.