Workout Programs
Structured programs with clear progression. Pick a level, pick a goal, and commit. Every program includes sets, reps, rest periods, and progression protocols.
Iron Essentials
Strip it back to the basics. Five barbell and dumbbell movements that have been building strong bodies for decades. No gimmicks, no machines — just iron and effort.
144 of 144 workouts
Quick Sessions
Full Programs
Strategic Deload Week: Recovery Program
Train smarter, not just harder. A structured deload week to supercharge your next training block.
Prehab: Injury Prevention Program
Bulletproof your shoulders, knees, and back. Prehab work that keeps you training pain-free.
Outdoor Park Workout: No Gym Needed
Take your workout outside. Use park benches, bars, and open space for a full-body session.
Minimalist: 2-Day Per Week Strength
Two days. That is all you need to stay strong when life gets busy.
Gymnastic Rings: Bodyweight Training
Rings turn every bodyweight exercise into a challenge. Build gymnast-level strength.
Morning Routine: 20-Minute Wake-Up Workout
Start every day with movement. A quick morning routine that wakes up your body and mind.
Hotel Room Travel Workout
On the road does not mean off the program. Full workouts with zero equipment in any hotel room.
Lunch Break Express: 30-Minute Workout
Clock in, train hard, clock out. A program designed to fit in your lunch break.
Garage Gym Essentials: Home Training
Everything you can do in a commercial gym, adapted for your garage setup.
Shift Worker: Flexible Training Program
Rotating shifts wreck your schedule. This program adapts to whatever hours you work.
Squat Every Day: High Frequency Program
Squat daily, PR weekly. High frequency squatting for rapid strength and technique gains.
Hip Hinge Mastery: Deadlift Variations
Master every deadlift variation. Build an unbreakable posterior chain from the ground up.
Overhead Press Specialization
Build a bigger overhead press. Specialized programming for the most stubborn lift.
Tempo Training: Muscle Building
Slow down to grow. Controlled tempo training creates time under tension that forces growth.
Unilateral Training: Fix Your Imbalances
One side at a time. Fix strength imbalances and build stability with single-limb training.
Pause Rep Strength Building
Eliminate momentum and own every inch of the range of motion. Paused reps build honest strength.
Isometric Strength Training
Hold the position. Build strength at your weakest angles with targeted isometric work.
Explosive Power Development
Move fast, generate force. Plyometrics, Olympic lift derivatives, and ballistics for raw power.
Loaded Carry: Strength & Conditioning
Pick it up and walk. Loaded carries build total-body strength that nothing else can match.
Barbell Complex: Fat Loss Conditioning
One barbell, no rest between exercises. Complexes are the most efficient fat-loss tool in the gym.
First Muscle-Up Achievement Program
From pull-up to muscle-up in 12 weeks. Progressive skill and strength development.
200kg Deadlift: 12-Week Program
Chase the four-plate deadlift. Structured programming to pull 200kg.
Summer Shred: 8-Week Cutting Program
Keep the muscle, lose the fat. An intelligent approach to getting lean for summer.
Obstacle Course Race Prep
Grip, climb, carry, run. Get race-ready for Spartan, Tough Mudder, or any OCR.
First Strict Pull-Up: Progression Program
From dead hang to chin over bar. A step-by-step progression to your first pull-up.
100kg Bench Press Program
The two-plate bench press. A milestone program for intermediate lifters chasing triple digits.
Wedding Day Physique: 12-Week Program
Look and feel your best for the big day. Balanced training for the whole body.
Military Fitness Test Prep
Push-ups, sit-ups, run time. Prepare for military or law enforcement fitness testing.
Powerlifting Meet Prep: 12 Weeks
Peak your squat, bench, and deadlift for meet day. Structured peaking with attempt selection.
Bodybuilding: 16-Week Contest Prep
From off-season to stage-ready in 16 weeks. Training, cardio, and posing schedule.
Linear Periodization: 12-Week Strength Cycle
The classic approach. Start light, end heavy. Simple periodization that works every time.
Block Periodization: Accumulation to Peak
Three blocks: accumulate volume, intensify load, realize strength. Textbook periodization.
Wave Loading Strength Program
Ride the wave. Ascending loads that trick your nervous system into lifting more.
Texas Method: Intermediate Strength
Volume Monday, recovery Wednesday, intensity Friday. The proven intermediate template.
RPE-Based Autoregulated Training
Train by feel, not by percentages. RPE-based programming that adapts to your daily readiness.
Peaking Program: Competition Prep
Taper volume, sharpen intensity, hit your peak on competition day.
Accumulation-Intensification Cycle
Four weeks of volume, four weeks of intensity. The two-phase approach that delivers both.
Step Loading: Progressive Overload
Three weeks up, one week back. Controlled progression with built-in recovery.
Reverse Linear Periodization for Hypertrophy
Start heavy, end with volume. The opposite approach that excels at building muscle.
Concurrent Training: Strength & Cardio
Build strength without losing your cardio base. Intelligent concurrent programming.
Teen Athlete: Strength Foundations
Build a base of strength and movement quality that will pay dividends for years.
Over 50: Strength & Vitality
Age is just a number. This program builds strength, bone density, and confidence after 50.
Desk Worker: Posture Fix & Strength
Undo the damage of sitting all day. Straighten up and get strong.
Couples Partner Workout Program
Train together, grow together. A program designed for two people at any fitness level.
Comeback: Returning After Time Off
You have been away. Now you are back. This program ramps you up safely without ego lifting.
Prenatal Strength: Safe & Effective
Stay strong through pregnancy. Doctor-approved exercises that support you and baby.
Postpartum: Return to Fitness
Rebuild your foundation after baby. Progressive, patient, and effective.
Busy Parent: 30-Minute Training
You have 30 minutes before the kids wake up. Make every second count.
College Student: Dorm Room Workout
No gym membership required. Get fit in your dorm room between classes.
Active Aging: Over 60 Mobility & Strength
Move better, feel stronger, live independently. Strength training has no age limit.
Daily Undulating Periodization (DUP)
Vary intensity daily to build strength and size simultaneously. Science-backed periodization.
Rest-Pause Hypertrophy Training
Push past failure with strategic rest-pause sets. Maximum muscle stimulus in minimum time.
Drop Set Muscle Building Program
Strip the weight, keep repping. Drop sets create the metabolic stress muscles need to grow.
Cluster Set Strength & Power
Intra-set rest lets you lift heavier for more total reps. Strength gains on overdrive.
Myo-Rep Training: Time-Efficient Hypertrophy
Get 5 sets worth of effective reps in 2 sets worth of time. Myo-reps are a game changer.
German Volume Training: 10x10 Mass Builder
Ten sets of ten. Simple, brutal, and proven for decades. Not for the faint of heart.
5/3/1 Boring But Big
Jim Wendler proven formula. Slow and steady progress with the 5/3/1 percentage system.
Conjugate Method: Max Effort / Dynamic Effort
Westside-inspired training. Max effort and dynamic effort days for continuous PRs.
Blood Flow Restriction (BFR) Training
Light weights, big pumps, real growth. BFR training tricks your muscles into growing.
Eccentric Overload Strength Program
Control the negative. Eccentric training builds strength your concentric work cannot match.
Cable Machine Only: Full Body Program
Constant tension, zero momentum. Build muscle using nothing but cables.
Landmine Total Body Strength
One barbell, one corner. The landmine is the most underrated tool in the gym.
TRX Suspension: Full Body Workout Plan
Master your bodyweight with angles. TRX makes every rep unstable and effective.
Sandbag Strength & Conditioning
Awkward, heavy, and brutally effective. Real-world strength from a bag of sand.
Pull-Up Bar Only: Upper Body Program
A doorway pull-up bar and gravity. That is all you need for a strong upper body.
Resistance Band: Full Body Strength
Pack a full gym in your suitcase. Bands deliver real results when used right.
Barbell Only: Minimalist Strength
Squat, press, pull, hinge. Four movements, one barbell, serious strength.
Dumbbell Only: Complete Home Gym Program
A pair of adjustable dumbbells and a bench. That is your entire gym.
Kettlebell Only: Strength & Conditioning
Swings, cleans, presses, and carries. The kettlebell does it all.
Medicine Ball: Explosive Power Training
Slam, throw, rotate, explode. Medicine ball training builds real-world power.
Basketball: Vertical Jump & Court Performance
Jump higher, cut faster, and dominate the court with this basketball-specific program.
Soccer: Speed, Agility & Endurance
Build the engine and explosiveness to outlast and outrun your opponents.
Golf: Rotational Power & Mobility
Add yards to your drive and protect your back with golf-specific training.
Rock Climbing: Grip & Pull Strength
Crush harder holds and pull through crux moves with climbing-specific strength.
Martial Arts: Striking Power & Conditioning
Hit harder and gas out less. Strength and conditioning for strikers.
Tennis: First-Step Speed & Shoulder Health
Faster first step, healthier shoulders, more powerful serves.
Swimming: Dryland Strength & Power
Build the dryland strength that translates directly to faster times in the water.
Cycling: Leg Power & Core Stability
More watts per kilogram. Stronger legs, stable core, fewer injuries on the bike.
Ski Season: Preseason Leg & Core Prep
Hit the slopes strong. Bulletproof your knees and build the endurance to ski all day.
Rugby: Collision Strength & Power
Build the brute strength and power to dominate the contact zone.
12-Week Full Body Transformation
Go from zero to fit in 12 weeks. Complete training and nutrition plan.
6-Week Bodyweight Bootcamp
Zero equipment. Zero excuses. Build real strength from home in 6 weeks.
90-Day Mass Builder for Hardgainers
Can't gain weight? This program is built specifically for skinny guys who want size.
30-Day HIIT Fat Burn Challenge
20 minutes a day. 30 days. Watch your body composition completely transform.
4-Week Kettlebell Total Body
One kettlebell. Four weeks. Total body conditioning that builds real-world strength.
5-Day Strength & Symmetry Split
The ultimate bodybuilding split for balanced, symmetrical muscle development.
Zero to 10 Pull-Ups in 30 Days
Can't do a single pull-up? You will after this 30-day progressive plan.
5x5 StrongLifts: 8-Week Guide
The most effective beginner strength program. Five exercises, three days a week.
3-Day Dumbbell-Only Full Body Plan
Three days a week with just dumbbells. Perfect for home gym warriors.
30-Day Strength Challenge
Progressive home workouts that build real strength over 30 days. No gym required.
Ultimate Strength-Focused Plan
Heavy compound movements, low reps, long rest. Pure strength building.
7-Day Full Body Fitness Plan
A complete week of training covering every muscle group with proper recovery.
5-Day Targeted Split Routine
Classic bodybuilding split targeting each muscle group with optimal volume.
4-Week Resistance Band Full Body Plan
One set of bands. Zero excuses. Build real strength anywhere in 4 weeks.
20-Min Core & Abs Workout
A real core workout that goes way beyond crunches. 20 minutes, no equipment.
Beginner Kettlebell Fundamentals
Just bought a kettlebell? Start here. Learn the fundamentals before you swing.
Beginner Upper/Lower Split
Four days a week. Upper, lower, repeat. The smart next step after full body.
Push/Pull/Legs 6-Day Hypertrophy Program
The classic PPL split run twice per week. High volume, high frequency, maximum growth.
Barbell Only Minimalist Strength Program
Five movements. One barbell. Three days per week. Strength training stripped to the essentials.
Glute-Focused Lower Body Builder
Hip thrusts, squats, and deadlift variations designed to build strong, well-developed glutes.
Functional Fitness: 4-Week Real-World Strength
Carries, crawls, throws, and compound lifts that build the kind of strength you actually use.
Intermediate Powerbuilding: 12-Week Program
Heavy compound lifts for strength, accessory work for size. The best of both worlds.
Bodyweight to Barbell Bridge Program
Graduate from bodyweight exercises to barbell lifts with confidence. The bridge between beginner and intermediate.
Cutting Program: Maintain Muscle, Lose Fat
Keep your hard-earned muscle while dropping body fat. Training and nutrition strategy for a successful cut.
Garage Gym Program: Barbell, Rack, and Dumbbells
A barbell, a rack, and a pair of dumbbells. Everything you need for a complete training program at home.
Beginner Strength: 3-Day Full Body Barbell
Three days a week, five barbell lifts, progressive overload. The simplest effective strength program for beginners.
Athletic Conditioning: Speed, Agility & Power
Sprint faster, change direction quicker, and generate more power. Training for athletes who play sports.
Over 40 Strength Training: Safe & Effective
Joint-friendly strength training designed for lifters over 40. Build muscle, protect your joints, and feel better.
Arm Specialization: 6-Week Bicep & Tricep Program
Dedicated arm training to bring up lagging biceps and triceps. High frequency, high volume, real results.
5/3/1 Wendler Strength Program for Intermediates
Jim Wendler's proven 5/3/1 method. Slow, steady, sustainable strength gains that last years.
Shoulder Builder: 8-Week Boulder Shoulders
Front delts, side delts, rear delts — all three heads trained with the volume they need to grow.
Hotel Room Travel Workout: No Equipment Needed
Three bodyweight workouts you can do in any hotel room. No equipment, no excuses, no skipping leg day on the road.
Lean Bulk: 12-Week Muscle Building Program
Build muscle with minimal fat gain. Training and nutrition structured for a clean gaining phase.
Calisthenics Skills Progression Program
Work toward muscle-ups, handstand push-ups, pistol squats, and L-sits. Progressive bodyweight training for real skills.
German Volume Training: 10x10 Mass Building
10 sets of 10 reps. The most brutal hypertrophy method ever designed. Not for the faint-hearted.
3-Day Push/Pull/Legs for Busy Intermediates
The PPL split compressed to 3 days per week. Maximum results from minimum gym time.
Strongman-Inspired Functional Strength Program
Deadlifts, overhead press, carries, and loading. Train like a strongman with standard gym equipment.
Running & Lifting Hybrid Program for Runners
Strength training designed to complement your running, not compete with it. Lift to run better.
Chest Specialization: 8-Week Pec Builder
Flat, incline, and cable work from every angle. Dedicated chest training for lifters who want a bigger press and a fuller chest.
Back Width & Thickness: 8-Week Program
Wide lats. Thick traps. A back that fills out a t-shirt. Vertical and horizontal pulling for complete development.
Quad-Dominant Leg Hypertrophy Program
Front squats, leg press, and extensions. A quad-focused program for lifters who want bigger legs from the front.
Hamstring & Posterior Chain Specialization
Deadlifts, good mornings, Nordic curls, and glute work. Build the back side of your body that everyone neglects.
Core Strength & Stability: 6-Week Program
Anti-extension, anti-rotation, and loaded carries. Build a core that protects your spine and makes every lift stronger.
Forearm & Grip Strength Builder
Wrist curls, dead hangs, plate pinches, and farmer walks. Build forearms and grip strength that never limit your lifts.
Calf Specialization: Stubborn Muscle Program
High frequency, high volume calf training. Train them every session because they can handle it.
Upper Chest & Front Delt Builder
Incline pressing and overhead work to build the shelf at the top of your chest and round front delts.
Rear Delt & Upper Back Posture Program
Face pulls, reverse flyes, and rows to fix the muscle imbalance from too much pressing and sitting.
Trap Builder: Thick Neck & Yoke Program
Shrugs, deadlifts, carries, and overhead work to build the traps and upper back that make you look strong.
30-Minute Full Body Express
Hit every muscle group in 30 minutes flat. Supersets and compound movements for maximum efficiency.
20-Minute AMRAP Total Body Blitz
As many rounds as possible in 20 minutes. Six movements, zero rest, maximum effort.
45-Minute Hypertrophy Express
Upper/lower split designed to be done in 45 minutes or less. Short rest, high effort, real growth.
15-Minute Kettlebell Complex Finisher
Add this to the end of any workout. One kettlebell, five movements, 15 minutes of work that incinerates calories.
Early Morning Barbell Workout Before Work
Three barbell movements, 35 minutes, done before the world wakes up. Simple and repeatable.
20-Minute Upper Body Pump Session
Four supersets, 20 minutes, one serious upper body pump. Dumbbells only.
20-Minute Lower Body Burn Session
Goblet squats, lunges, and glute bridges in a fast 20-minute circuit. Your legs will know they worked.
10-Minute Ab Finisher Add-On
A quick core circuit to add to the end of any workout. No equipment needed, just floor space and willpower.
30-Minute Superset Full Body Dumbbell Blast
Five supersets, one pair of dumbbells, 30 minutes. Every major muscle group gets hit.
Tabata Dumbbell Workout: 4 Minutes of Pain
20 seconds of all-out work, 10 seconds of rest, 8 rounds. The most time-efficient workout that exists.