Programs
Free, ready-to-run workout programs for every goal — bulking, shredding, strength and beginners. Pick a routine and start training today.
Read the guides →Bulking
The Mass Blueprint PPL
6 days / week · Six days of push, pull and legs with every muscle trained twice a week. A proven structure for lifters chasing maximum size.
The Beginner Blueprint
3 days / week · Three simple full body sessions that teach the key lifts and build a base of strength. The ideal first plan.
Bodyweight Mass Builder
3 days / week · Real muscle from nothing but your bodyweight and a band. Three full body sessions built on dips, pull-ups and squats, progressed by adding reps and slowing the negatives.
Shredding
Summer Shred Split
5 days / week · Five dense, high volume sessions built to burn calories and keep muscle while you cut. Short rests keep the heart rate up.
Living Room Lean Circuit
4 days / week · Keeps the muscle and burns the rest, with no equipment to buy. Dense bodyweight sessions with a short conditioning finisher, and the leg day left heavy so nothing eats its recovery.
Burn Fat
The Fat Loss Engine
4 days / week · Two full body lifting days and two conditioning days, alternating so nothing hard lands twice in a row. The barbell keeps the muscle while the cardio widens the gap.
Zone Two and Iron
5 days / week · Most of the cardio here is easy enough to hold a conversation through, which is why it is still happening in week ten. Three short lifting days keep the muscle underneath.
No Gym Fat Burner
4 days / week · A four day home plan that burns calories on purpose. Bodyweight strength holds the muscle, bodyweight intervals raise the burn, and a long easy walk keeps it all repeatable.
Women
Sculpted Strength for Women
4 days / week · A four day split that puts glutes first and keeps the upper body balanced. Strength work up front, shaping work to finish.
Home Glute Sculpt
4 days / week · Rounder glutes and firmer legs with a band and your bodyweight, no rack in sight. Glutes lead the week, an upper day keeps the shape balanced, and a walk finishes it off.
Strength
Old School 5x5
3 days / week · Three days of heavy compound lifts on a simple A and B rotation. Add weight every session and get strong fast.
Bodyweight Strong
3 days / week · Honest strength from the hardest bodyweight moves, no plates required. Low reps on dips, pull-ups and split squats, progressed by moving to tougher variations rather than more weight.