Features

Everything MUSCU does for you.

An AI-built program, 1,800 exercises on video, a guided workout and charts that fill in on their own.

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Create a program

AI generatorFive questions, a complete program.

Ready programsAbs, glutes, weight loss, home.

With or without equipmentThe program sticks to what you have.

Training

Guided sessionAn on-screen exercise, timed rest.

Exercise Library1,800 movements filmed.

ScheduleEach session on its own day.

Progress

Progress trackingWeight, loads, shape and feeling.

Session reportThree questions, curves.

All programsThe complete catalog.

Features

Everything MUSCU does for your training.

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Programme gratuit

Free bodybuilding program

Here is a complete free bodybuilding program, usable at home or in the gym, with series, repetitions and recovery times. You can read it here, print it, or let it set itself in muscu.pro.

Générer ce programme Voir les tarifs

Free does not mean sloppy

A free bodybuilding program is not a discount program. It's a simple method: a few basic exercises, a defined number of sets and repetitions, and a progression followed regularly. Most beginners don't need anything else during their first few months of training. Equipment matters less than regularity: two to four training sessions per week, held over time, produce more progress than a complicated method abandoned after three weeks. The program below covers the upper and lower body, core and some cardio. It works without equipment, and can be easily transferred to machines or dumbbells.

The limits of pdf to print

Many people are looking for a free pdf bodybuilding program, because a file can be kept and taken anywhere. It's practical, but a PDF has a limit: it doesn't move. Your workload increases, your physical condition changes, your available time varies from one week to the next, and the document remains static. The same problem arises with a spreadsheet. You then spend more time copying numbers than practicing. The version we offer here maintains the clarity of a printed sheet: each session is contained in a readable table, with the series, the repetitions and the rest between each effort.

Let the app count for you

The other solution is to use an app for your free bodybuilding program. The interest is not comfort, it is mechanical: the application remembers your loads, counts the seconds of recovery and adjusts the intensity according to your feedback. You no longer look for what to do when you arrive, you execute. Whether your goal is to gain muscle mass, lose weight or simply improve your physical condition, the logic remains the same: choose the right exercises, repeat them, gradually increase the difficulty. The rest is accounting. You might as well leave it to the software and save your energy for the workout itself.

The typical week, session by session

Four sessions spread over the week, two for the upper body, one for the lower body, one dedicated to core training and cardio, with at least one day of recovery between two sessions that use the same muscles.

4 séances par semaine. Les exercices, les charges, les séries et les temps de repos sont calculés selon votre niveau et le matériel dont vous disposez, puis ajustés à mesure que vous progressez.

From one week to the next, add one repetition per set or ten seconds of core, and only increase the load when the top of the range is reached on all sets.

Générer ce programme

Exercices, charges et temps de repos sont calculés selon votre niveau et votre matériel, puis ajustés à mesure que vous progressez.

Les repères

What Makes a Free Program Really Work

It only takes four principles to turn a list of exercises into a coherent training program.

Regularity before intensity

Three sessions held each week beats five heroic sessions followed by ten days off. Set a realistic time slot and stick to it, even on busy weeks.

La surcharge progressive

The muscle develops when the effort required gradually increases. Write down your sets, reps, and loads, then aim for a small gain each session.

Recovery is part of the job

Progress is built between sessions, not during. Allow one to two days of rest between two sessions that use the same muscle groups, and get enough sleep.

Food follows the goal

Gaining mass or losing weight depends primarily on what you eat, with protein intake spread out over the day. Sport directs the result, the base sets its meaning.

The same program,
but which adapts to you

A program generated from your needs

You indicate your level, your equipment, your objective and the number of possible sessions. muscu.pro takes care of designing a complete program, exercise by exercise, without you having to assemble anything.

The guided session, series after series

The application displays the current exercise, the targeted number of repetitions and starts the rest timer between each series. You follow your program without a frozen screen or crumpled paper in your pocket.

A follow-up that decides what happens next

Each performance recorded is used to calibrate the following session. When a series passes too easily, the load or volume automatically increases.

Créer mon programme

Questions fréquentes

Is there a free pdf bodybuilding program to download?

The tables on this page show exactly what a PDF contains: exercises, sets, repetitions, rest. You can print them from your browser. The difference with a downloaded file is that the online version evolves when your level changes, whereas a PDF remains the same six months later.

Is this program suitable for complete beginners?

Yes. The movements chosen are simple and easy to adjust: push-ups on the knees, squats without weight, Australian pull-ups with your feet on the ground. Start at the bottom of the rep ranges for two to three weeks while you establish the technique, then increase.

Can we progress without equipment, only at home?

In the first months, yes, largely. Body weight allows you to vary the intensity by angle, amplitude, speed and number of repetitions. A loaded backpack and an elastic band further expand the possibilities, for a very low cost compared to a gym membership.

Is there a need for a different program for a woman?

The muscular adaptation mechanisms are the same. What changes are the priorities chosen: many women give more volume to the lower body and buttocks. The program is modulated by adding a series of squats and lunges, without changing its structure.

Does a free app replace a coach?

It replaces the planning and monitoring work, which takes up most of a remote coach's time. It does not correct a posture directly. For a technical movement, a control video or a few supervised sessions remain the best complement.

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