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Free Workout Program Library

Every program includes a complete Week 1 plan — exact exercises, sets, reps, and rest periods — plus 5 FAQs. Pick your goal and see exactly what you would be training.

Strength

4-Day Beginner Strength Program

Upper/lower split. Progressive overload from day one.

4-Day Upper/Lower Strength Program

RPE-based loading. Built for intermediate lifters chasing strength.

5-Day Upper/Lower Strength Program

Build serious strength across five structured days with progressive barbell work.

Minimalist Garage Gym Program

A barbell, a rack, and a plan. That is all you need.

12-Week Powerlifting Peak Program

Twelve weeks of structured work ending in your best squat, bench, and deadlift.

Strength Training Program for Over 50

Joint-friendly progressive strength for adults who want to stay strong for decades.

Hypertrophy

5-Day Hypertrophy Split

Intermediate volume. One muscle group per day, five days a week.

Push/Pull/Legs 6-Day Program

Classic PPL run twice weekly. Built for serious gains.

3-Day Full Body Workout for Women

Three days. Every muscle. Real progressive overload.

3-Day Glute-Focused Program

Lower-body emphasis. Dumbbells, bands, and real progressive overload.

Bodyweight and Minimal Equipment

3-Day Bodyweight Fat Loss Program

No equipment. Full-body conditioning three days a week.

Calisthenics Strength Program

No gym, no equipment. Real strength through movement mastery.

Home Bodyweight Program for Busy Parents

Three 30-minute sessions a week. No equipment, no commute.

No-Equipment Apartment Workout Program

A complete program for small spaces with no gym and no equipment.

Kettlebell-Only Fat Loss Program

Torch fat and build functional strength with nothing but a kettlebell.

Busy Schedules

2-Day Busy Parent Workout Program

Two sessions a week. Enough to build and maintain real fitness.

3-Day Full Body Dumbbell Program

Dumbbells only. Full body three times a week.

Hotel Gym Workout Program

A complete program that works in any hotel gym, anywhere in the world.

Workout Program for Nurses and Shift Workers

Training that works around rotating shifts, not against them.

Sport and Hybrid

4-Day Strength and Conditioning Hybrid Program

Lift heavy two days. Condition hard two days. Get good at both.

Marathon Strength Training Hybrid

Two strength sessions a week that make you a better, more durable runner.

Strength Training for Cyclists

Two sessions a week to put more watts into the pedals.

Runner Injury Prevention Strength Program

Two sessions a week to stop the injuries that keep interrupting your training.

Basketball-Specific Strength Program

Build the explosive power, lateral speed, and durability that basketball demands.

CrossFit Accessory Strength Program

Build the specific strengths that make your WODs better.

Tactical and Specialty

Firefighter Tactical Fitness Program

Train for the job. Strength, work capacity, and resilience under load.

Military Prep Strength and Conditioning

Build the strength, endurance, and resilience that military service demands.

Teen Athlete Strength Program

Build the athletic foundation that pays dividends for years.

Desk Worker Mobility and Strength Program

Fix the damage sitting does. Build strength that actually lasts.

Postpartum Return to Strength

A safe, progressive path back to full-body strength after having a baby.

See real PRs, streaks & coaching exchanges →

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