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Proven training programs used by millions. Choose a template and customize it for your goals.
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The classic linear progression program for beginners. Focus on compound lifts with simple progression.
Get lean and toned for summer. High-intensity training combined with strategic cardio for maximum fat loss.
The ultimate glute-focused program. Build, shape, and lift your booty with targeted exercises and progressive overload.
Strategic fat loss program combining resistance training with metabolic conditioning. Preserve muscle while dropping body fat.
Complete beach-ready transformation. Balance of toning, fat loss, and muscle definition for bikini confidence.
The time-tested 5 sets of 5 reps approach. Simple, brutal, effective for building raw strength.
Targeted core training combined with fat-burning workouts. Flatten your stomach and reveal your abs.
Build the perfect peach. Science-based glute training for maximum growth, shape, and lift.
Popular 6-day split that groups muscles by movement pattern. Great for hypertrophy.
Build curves while staying lean. Grow glutes and thighs while maintaining a slim waist and toned upper body.
Perfect first muscle-building program. Learn proper form while building foundational size and strength.
Build curves in all the right places. Focus on shoulders, glutes, and waist-slimming for the perfect hourglass.
Jim Wendler's proven strength program. Slow, steady progression with submaximal training.
Maximum results, minimum time. Efficient full-body workouts designed for busy schedules.
Sculpt lean, defined arms without bulk. Perfect for sleeveless season with targeted arm and shoulder work.
Build real strength and curves. Focus on getting stronger, not just smaller. Empowering, muscle-building program.
Take your gains to the next level. Higher volume and frequency for experienced lifters ready to grow.
Build lean muscle without bulk. Perfect balance of strength training and cardio for a fit, toned physique.
Build a solid strength base with the fundamental compound lifts. Simple, effective, proven.
Classic upper/lower split hitting each muscle group twice per week. Perfect balance of frequency and recovery.
Build strong, shapely legs. Focus on quad sweep, hamstring development, and overall leg size.
Start from zero. Perfect beginner program for those new to fitness or returning after a long break.
Power Hypertrophy Upper Lower. Combines strength and size training in a 4-day split.
Hemsworth-inspired superhero training. Build the powerful physique of a Norse god with heavy lifting and functional work.
Maximum results with minimum equipment and time. Efficient, evidence-based training for the busy modern lifter.
12-week bridal transformation. Look your absolute best on your big day with strategic toning and fat loss.
Lose fat while building muscle simultaneously. Strategic training and nutrition timing for body transformation.
Train your whole body every session. High frequency, efficient workouts for maximum muscle stimulation.
Get shredded for summer. Strategic fat loss training while building the muscles that matter for beach aesthetics.
Target stubborn midsection fat. Core-focused training with fat-burning cardio for a leaner waistline.
No gym, no problem. Build impressive strength and muscle using nothing but your own bodyweight.
The Hollywood superhero transformation program. Build the V-taper, boulder shoulders, and screen-ready aesthetics.
Fitness for busy moms. Quick, effective workouts you can do at home while kids nap or play.
Cody Lefever's beginner program with tiered exercise structure. Smart progression system.
Batman-inspired tactical fitness. Build combat-ready strength, explosive power, and elite conditioning.
Safe, effective postpartum fitness. Rebuild core strength, pelvic floor, and overall fitness after pregnancy.
Maximize your home gym setup. Effective training with basic equipment - dumbbells, bench, and pull-up bar.
Sculpt a timeless physique inspired by classical proportions. Focus on V-taper, wide shoulders, and balanced development.
Train like an athlete. Build explosive power, speed, and functional strength for sports performance.
Train like an action movie star. Balanced strength, aesthetics, and athletic performance for camera-ready fitness.
Systematic progression with detailed tracking. Every rep, every set designed to beat your previous best.
MCU-inspired athletic training. Build the combination of size, strength, and athleticism seen in Marvel heroes.
High volume linear progression based on 5/3/1. Aggressive progression for intermediates.
Train like an ancient warrior. Functional strength, combat conditioning, and battle-ready endurance.
Build real-world strength and mobility. Move better, feel better, perform better in daily life.
Golden era bodybuilding inspired training. Build the timeless aesthetics of Arnold and the legends.
Power Hypertrophy Adaptive Training. Layne Norton's approach combining heavy power days with high-volume hypertrophy days.
Traditional bodybuilding split. One muscle group per day with high volume.
10 sets of 10 reps. The ultimate hypertrophy shock program for breaking through plateaus.
High intensity rest-pause sets for maximum muscle fiber recruitment. Short workouts, massive pumps.
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