Free workouts, exercises & guides
Learn. Plan. Train.
Guided strength, yoga, and mobility programs, a narrated library of 140+ exercises, and deep-dive guides for specific goals — all free in your browser. An account only adds a schedule and progress tracking.
Four ways in
Follow a program, study a movement, read up on a goal, or dial in your nutrition — every door is open.
Workouts & routines
Strength, yoga, and mobility programs that run in your browser — voice cues, timers, music.
Browse the programsLearn every movement
140+ illustrated exercises with narrated form, the common mistakes, and what to focus on.
Explore the exercisesGuides for real goals
Sourced deep-dives on specific goals, each paired with a routine you can start today.
Read the guidesMeal planner & macros
Work out your calorie and macro targets, then plan real days of eating against them.
Plan your mealsStart with a goal
Not sure where to begin? Each guide explains what actually works — and pairs with a free routine you can follow the same day.
How to Get a Pancake Stretch
The seated straddle fold looks like a party trick. It's really three separate mobility problems stacked on top of each other — here's how to train each one, and why holding the stretch longer isn't the answer.
Read the guideTech Neck: Exercises to Undo Desk-Bound Neck Pain
The ache at the base of your skull after a day at the screen isn't just tightness to stretch away — it's a posture your body has learned. Here's what's actually happening and the daily reset that retrains it.
Read the guideYoga for People Who Lift
Lifting builds strength and, quietly, stiffness — in a handful of predictable places. A generic flow class won't find them. This is what to mobilize, why, and when.
Read the guideUnround Your Shoulders
Rounded shoulders aren't just tightness in front — they're weakness behind. Stretching the chest without strengthening the upper back is why posture 'fixes' never hold. Here's the version that does.
Read the guideBuild Muscle With Just Dumbbells
No barbell, no machines, no problem — dumbbells cover every growth pattern that matters. What actually limits home lifters isn't equipment, it's structure. Here's the plan.
Read the guideFat-Burning Dumbbell Circuits at Home
Workouts don't burn fat — a calorie deficit does. What workouts do is protect your muscle, raise the ceiling on your deficit, and make maintenance automatic. Here's the honest version, and the 3-day plan.
Read the guideHow (and When) to Deload
The muscle you stimulate in training is built during recovery — and every hard block quietly accumulates fatigue that training through doesn't fix. The deload is where the gains get collected.
Read the guideHow to Calculate Your Macros
Three numbers decide whether your training shows: calories, protein, and consistency. Here's the whole calculation — maintenance, goal, split — with the math shown, a worked example, and a free calculator that does it for you.
Read the guideThe Arnold Split, with Dumbbells
Arnold's classic chest-and-back, shoulders-and-arms, legs rotation hits every muscle twice a week — and it maps onto a pair of adjustable dumbbells almost perfectly. Here's how to run it without a barbell.
Read the guideA Daily Yoga Flow for Beginners
You don't need an hour, a class, or any flexibility to start. A short daily flow — the same handful of poses, most days — is how mobility, calm, and body-awareness actually build.
Read the guideThe Dumbbell-Only PPL Program
Push/pull/legs is the most-run split in lifting for a reason — and it doesn't need a barbell, a rack, or even a bench. Here's the complete dumbbell version, with the progression rules that make it work at home.
Read the guideFree either way
The whole library is open without signing up. An account is only for when you want RepDriver to remember things: your schedule, your progress, your numbers.
Without an account
- Run any workout in the browser — voice cues, timers, music
- Browse every routine and workout, day by day
- Study 140+ exercises with narrated form and common mistakes
- Read the training guides
- Plan meals with the free meal planner and macro calculator
With a free account
Everything aboveEverything on the left, plus:
- A schedule: Today page, rest days, and an iCal feed in your calendar
- Progress: completed days, streaks, and “last time” numbers in the runner
- Weights that auto-scale to your max and remember your tweaks
- Build or clone routines, import YouTube playlists
- Share programs with a public link
- Meal plan synced on every device
Built for the person who actually shows up.
No leaderboards, no streak guilt, no shaming pop-ups. RepDriver is for the person planning next week at their kitchen table on a Sunday night.
Start anywhere.
Pick a workout and press play, look up an exercise you've always done on autopilot, or read a guide start to finish. When you want your training to remember you back, the account is free.