Structured Programs for Every Goal
4, 8, and 12-week programs with weekly schedules, progressive overload plans, and training tips. Pick your goal and level to get started.
Muscle Building Programs
Hypertrophy training focuses on maximizing muscle growth through moderate-to-heavy loads, controlled tempos, and enough training volume to push your muscles past their current capacity.
4-Week Muscle Building Program for Beginners
A 4-week muscle building program designed specifically for beginner lifters. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion.
4-Week Muscle Building Program for Intermediates
A 4-week muscle building program designed specifically for intermediate lifters. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion.
4-Week Muscle Building Program for Advanceds
A 4-week muscle building program designed specifically for advanced lifters. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion.
6-Week Muscle Building Program for Beginners
A 6-week muscle building program designed specifically for beginner lifters. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion.
6-Week Muscle Building Program for Intermediates
A 6-week muscle building program designed specifically for intermediate lifters. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion.
6-Week Muscle Building Program for Advanceds
A 6-week muscle building program designed specifically for advanced lifters. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion.
8-Week Muscle Building Program for Beginners
A 8-week muscle building program designed specifically for beginner lifters. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion.
8-Week Muscle Building Program for Intermediates
A 8-week muscle building program designed specifically for intermediate lifters. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion.
8-Week Muscle Building Program for Advanceds
A 8-week muscle building program designed specifically for advanced lifters. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion.
12-Week Muscle Building Program for Beginners
A 12-week muscle building program designed specifically for beginner lifters. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion.
12-Week Muscle Building Program for Intermediates
A 12-week muscle building program designed specifically for intermediate lifters. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion.
12-Week Muscle Building Program for Advanceds
A 12-week muscle building program designed specifically for advanced lifters. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion.
16-Week Muscle Building Program for Beginners
A 16-week muscle building program designed specifically for beginner lifters. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion.
16-Week Muscle Building Program for Intermediates
A 16-week muscle building program designed specifically for intermediate lifters. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion.
16-Week Muscle Building Program for Advanceds
A 16-week muscle building program designed specifically for advanced lifters. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion.
Strength Programs
Strength training develops your ability to produce maximal force.
4-Week Strength Program for Beginners
A 4-week strength program designed specifically for beginner lifters. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press.
4-Week Strength Program for Intermediates
A 4-week strength program designed specifically for intermediate lifters. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press.
4-Week Strength Program for Advanceds
A 4-week strength program designed specifically for advanced lifters. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press.
6-Week Strength Program for Beginners
A 6-week strength program designed specifically for beginner lifters. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press.
6-Week Strength Program for Intermediates
A 6-week strength program designed specifically for intermediate lifters. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press.
6-Week Strength Program for Advanceds
A 6-week strength program designed specifically for advanced lifters. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press.
8-Week Strength Program for Beginners
A 8-week strength program designed specifically for beginner lifters. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press.
8-Week Strength Program for Intermediates
A 8-week strength program designed specifically for intermediate lifters. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press.
8-Week Strength Program for Advanceds
A 8-week strength program designed specifically for advanced lifters. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press.
12-Week Strength Program for Beginners
A 12-week strength program designed specifically for beginner lifters. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press.
12-Week Strength Program for Intermediates
A 12-week strength program designed specifically for intermediate lifters. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press.
12-Week Strength Program for Advanceds
A 12-week strength program designed specifically for advanced lifters. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press.
16-Week Strength Program for Beginners
A 16-week strength program designed specifically for beginner lifters. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press.
16-Week Strength Program for Intermediates
A 16-week strength program designed specifically for intermediate lifters. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press.
16-Week Strength Program for Advanceds
A 16-week strength program designed specifically for advanced lifters. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press.
Fat Loss Programs
Fat loss training preserves muscle while maximizing calorie burn.
4-Week Fat Loss Program for Beginners
A 4-week fat loss program designed specifically for beginner lifters. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit.
4-Week Fat Loss Program for Intermediates
A 4-week fat loss program designed specifically for intermediate lifters. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit.
4-Week Fat Loss Program for Advanceds
A 4-week fat loss program designed specifically for advanced lifters. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit.
6-Week Fat Loss Program for Beginners
A 6-week fat loss program designed specifically for beginner lifters. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit.
6-Week Fat Loss Program for Intermediates
A 6-week fat loss program designed specifically for intermediate lifters. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit.
6-Week Fat Loss Program for Advanceds
A 6-week fat loss program designed specifically for advanced lifters. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit.
8-Week Fat Loss Program for Beginners
A 8-week fat loss program designed specifically for beginner lifters. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit.
8-Week Fat Loss Program for Intermediates
A 8-week fat loss program designed specifically for intermediate lifters. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit.
8-Week Fat Loss Program for Advanceds
A 8-week fat loss program designed specifically for advanced lifters. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit.
12-Week Fat Loss Program for Beginners
A 12-week fat loss program designed specifically for beginner lifters. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit.
12-Week Fat Loss Program for Intermediates
A 12-week fat loss program designed specifically for intermediate lifters. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit.
12-Week Fat Loss Program for Advanceds
A 12-week fat loss program designed specifically for advanced lifters. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit.
16-Week Fat Loss Program for Beginners
A 16-week fat loss program designed specifically for beginner lifters. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit.
16-Week Fat Loss Program for Intermediates
A 16-week fat loss program designed specifically for intermediate lifters. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit.
16-Week Fat Loss Program for Advanceds
A 16-week fat loss program designed specifically for advanced lifters. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit.
Endurance Programs
Muscular endurance training builds your ability to sustain effort over time.
4-Week Endurance Program for Beginners
A 4-week endurance program designed specifically for beginner lifters. Use lighter loads (40-60% 1RM) with high reps.
4-Week Endurance Program for Intermediates
A 4-week endurance program designed specifically for intermediate lifters. Use lighter loads (40-60% 1RM) with high reps.
4-Week Endurance Program for Advanceds
A 4-week endurance program designed specifically for advanced lifters. Use lighter loads (40-60% 1RM) with high reps.
6-Week Endurance Program for Beginners
A 6-week endurance program designed specifically for beginner lifters. Use lighter loads (40-60% 1RM) with high reps.
6-Week Endurance Program for Intermediates
A 6-week endurance program designed specifically for intermediate lifters. Use lighter loads (40-60% 1RM) with high reps.
6-Week Endurance Program for Advanceds
A 6-week endurance program designed specifically for advanced lifters. Use lighter loads (40-60% 1RM) with high reps.
8-Week Endurance Program for Beginners
A 8-week endurance program designed specifically for beginner lifters. Use lighter loads (40-60% 1RM) with high reps.
8-Week Endurance Program for Intermediates
A 8-week endurance program designed specifically for intermediate lifters. Use lighter loads (40-60% 1RM) with high reps.
8-Week Endurance Program for Advanceds
A 8-week endurance program designed specifically for advanced lifters. Use lighter loads (40-60% 1RM) with high reps.
12-Week Endurance Program for Beginners
A 12-week endurance program designed specifically for beginner lifters. Use lighter loads (40-60% 1RM) with high reps.
12-Week Endurance Program for Intermediates
A 12-week endurance program designed specifically for intermediate lifters. Use lighter loads (40-60% 1RM) with high reps.
12-Week Endurance Program for Advanceds
A 12-week endurance program designed specifically for advanced lifters. Use lighter loads (40-60% 1RM) with high reps.
16-Week Endurance Program for Beginners
A 16-week endurance program designed specifically for beginner lifters. Use lighter loads (40-60% 1RM) with high reps.
16-Week Endurance Program for Intermediates
A 16-week endurance program designed specifically for intermediate lifters. Use lighter loads (40-60% 1RM) with high reps.
16-Week Endurance Program for Advanceds
A 16-week endurance program designed specifically for advanced lifters. Use lighter loads (40-60% 1RM) with high reps.
General Fitness Programs
General fitness training balances strength, endurance, mobility, and body composition.
4-Week General Fitness Program for Beginners
A 4-week general fitness program designed specifically for beginner lifters. Combine compound movements with moderate loads and moderate reps.
4-Week General Fitness Program for Intermediates
A 4-week general fitness program designed specifically for intermediate lifters. Combine compound movements with moderate loads and moderate reps.
4-Week General Fitness Program for Advanceds
A 4-week general fitness program designed specifically for advanced lifters. Combine compound movements with moderate loads and moderate reps.
6-Week General Fitness Program for Beginners
A 6-week general fitness program designed specifically for beginner lifters. Combine compound movements with moderate loads and moderate reps.
6-Week General Fitness Program for Intermediates
A 6-week general fitness program designed specifically for intermediate lifters. Combine compound movements with moderate loads and moderate reps.
6-Week General Fitness Program for Advanceds
A 6-week general fitness program designed specifically for advanced lifters. Combine compound movements with moderate loads and moderate reps.
8-Week General Fitness Program for Beginners
A 8-week general fitness program designed specifically for beginner lifters. Combine compound movements with moderate loads and moderate reps.
8-Week General Fitness Program for Intermediates
A 8-week general fitness program designed specifically for intermediate lifters. Combine compound movements with moderate loads and moderate reps.
8-Week General Fitness Program for Advanceds
A 8-week general fitness program designed specifically for advanced lifters. Combine compound movements with moderate loads and moderate reps.
12-Week General Fitness Program for Beginners
A 12-week general fitness program designed specifically for beginner lifters. Combine compound movements with moderate loads and moderate reps.
12-Week General Fitness Program for Intermediates
A 12-week general fitness program designed specifically for intermediate lifters. Combine compound movements with moderate loads and moderate reps.
12-Week General Fitness Program for Advanceds
A 12-week general fitness program designed specifically for advanced lifters. Combine compound movements with moderate loads and moderate reps.
16-Week General Fitness Program for Beginners
A 16-week general fitness program designed specifically for beginner lifters. Combine compound movements with moderate loads and moderate reps.
16-Week General Fitness Program for Intermediates
A 16-week general fitness program designed specifically for intermediate lifters. Combine compound movements with moderate loads and moderate reps.
16-Week General Fitness Program for Advanceds
A 16-week general fitness program designed specifically for advanced lifters. Combine compound movements with moderate loads and moderate reps.