Workout Plans
Structured weekly programs with exact sets, reps and rest days. Every exercise links to an animated demonstration with step-by-step form instructions.
3-Day Full Body
The classic starting point. Three weekly sessions hit every major muscle group with compound lifts, leaving a rest day between workouts for recovery.
4-Day Upper / Lower
Two upper-body and two lower-body days. More volume than full body while keeping two full rest days and a weekend free.
6-Day Push / Pull / Legs
The high-frequency classic: push, pull and legs twice each week. Only take this on once recovery, sleep and nutrition are dialed in.
Dumbbell-Only Home Plan
No gym required — every movement uses dumbbells (and a bench or the floor). Four short sessions split between upper and lower body.
Bodyweight Anywhere
Three sessions a week using nothing but your own bodyweight. Perfect for travel, home training, or building a base before touching a barbell.
Glute & Lower-Body Builder
Three lower-body days built around hip-dominant lifts, with enough quad and hamstring work to keep everything balanced.
Core & Abs Shred
Focused core training hitting the upper abs, lower abs and obliques from every angle. Stack it onto another plan or run it standalone.