Workout Programs
How would you like to start your fitness journey?
BODY EXERCISES
These are easy-to-do workouts for people who don’t have the time to go to a gym.
Easy 3 Day per Week Program
Build a great physique, and get stronger and fitter just three days a week from the comfort of your own home (or the park, or pretty much anywhere).
Easy 5 Day per Week Program
Build a great physique, and get stronger and fitter with this 5-day a week routine that combines short intense circuits and more standard resistance training. And do it all from the comfort of your own home (or the park, or pretty much anywhere).
Bodyweight PPL Program
A five-day a week routine (one push, one pull, and one leg workout rotating every three workout days) that uses progressive bodyweight exercises that can be adjusted for any fitness level. Ideal for people who want to train 5 days/week and build a great physique or get stronger and who have access to a pullup bar and a place to do rows (gymnastics rings, a sturdy table, etc.).
Upper/Lower Bodyweight Program
A four-day a week routine (two upper body and two lower body workouts) that uses progressive bodyweight exercises that can be adjusted for any fitness level. Ideal for intermediate or advanced trainees who want to build a great physique or get stronger and who have access to a pullup bar or gymnastics rings. table, etc.).
STRENGTH & SIZE
These are the most ideal workouts for people who are looking to improve their physique and get stronger at the same time. Most of the workouts will require access to some gym equipment.
5-3-1 Beginner’s Program
531 is a popular and proven barbell strength training methodology developed by Jim Wendler, an elite powerlifter and long-time strength coach. This is a variation of 5/3/1 designed for beginners, and while the focus is on building strength in the squat, bench press, deadlift, and overhead press, the routine is also highly effective for goals like building muscle, getting toned, or losing fat assuming you follow your meal plan.
5-3-1 Building the Monolith program
This is a high-volume (i.e. lots of work) variation of 5/3/1 designed to pack on muscle mass. The routine focuses on compound lifts like the squat, bench press, deadlift, and pullup to build full-body muscle and strength. Anyone can do this routine, but it’s not recommended for people who are trying to lose weight since your meal plan may not provide enough nutrition for you to recover from the taxing workouts.
The Ultimate Bulking Program
This is a simple 4-day a week upper/lower split and despite having “bulking” in the title, it’s actually suitable for pretty much anyone who just wants to look good naked, whether you’re trying to lose fat, build muscle, or just “tone” up.
The Greyskull LP Program
A simple, popular, and proven beginner routine with a focus on full body barbell lifts like bench press, squat, and deadlift. The routine is focused on strength, but it’s also suitable for building muscle and/or getting toned assuming you follow your meal plan.
The Madcow 5×5 Program
Madcow 5×5 is a popular and effective beginner/intermediate barbell strength training routine. It focuses on building strength in the squat, deadlift, bench press, and overhead press, and also incorporates barbell rows for balanced upper body strength and a strong back.
The PHAT Program
PHAT stands for Power Hypertrophy Adaptive training. This routine was designed by Dr. Layne Norton, a pro natural bodybuilder and Nutrition Sciences PhD. The routine is 5 days of lifting a week with an upper and lower body day focusing on lower rep strength work and 3 hypertrophy days with higher rep bodybuilding-style work.
The PHUL Program
PHUL stands for Power Hypertrophy Upper Lower. It’s a 4-day a week routine with two upper body days and two lower body days. The routine focuses on barbell compound lifts like squat and bench press. The routine is balanced between pure strength work and hypertrophy (i.e. muscle building) work.
LEGS & GLUTES
These are the most ideal workouts for building your lower body, particularly your legs and glutes. Most of the exercises will require access to some gym equipment.
At Home Butt Program
An at-home routine designed specifically for women who want to build a strong, curvy body. You will need a pull up bar, somewhere to do rows, and a swiss ball unless you want to swap out exercises for similar ones. Designed by Bret Contreras, Sports Science PhD and a long-time trainer who has helped thousands of woman build a better booty.
Bootyful Beginnings Program
A beginner routine designed specifically for women who want to build a strong, curvy body. Has a mix of bodyweight and barbell/dumbbell exercises.
Strong Curves Gluteal Goddess Program
An advanced routine designed specifically for women who want to build a strong, curvy body. Has a mix of bodyweight and barbell/dumbell exercises.
Strong Curves Strong Curves Gorgeous Glutes Program
A beginner/intermediate routine that only focuses on the lower body and has no upper body exercises. It has a mix of bodyweight and barbell/dumbbell exercises.
WEIGHT LOSS
These are the most ideal workouts to help you lose weight and get in shape. Most of the exercises are at home circuit workouts.
Quick and Dirty Circuit Program
Short but intense bodyweight circuits to get you results in as little time as possible. Circuit exercises are effective for weight loss because they combine strength training and cardiovascular exercise, keeping your heart rate elevated while engaging multiple muscle groups.
The No Equipment Circuit Program
This high-intensity circuit workout burns a significant number of calories in a short amount of time and boosts your metabolism, promoting fat loss even after the workout.
AllPro Workout Program
A simple and effective beginner barbell routine that automatically cycles and progresses based on your performance. The focus of the routine is aesthetics, so it will work great for building muscle or losing fat assuming you follow your meal plan, but you’ll also get stronger in the process.