Complete programs ready to follow — structured training with progression built in
By Goal
Strength Programs
| Program | Duration | Frequency | Level |
|---|
| Beginner Strength 3-Day | 12 weeks | 3x/week | Beginner |
| Intermediate 4-Day | 12 weeks | 4x/week | Intermediate |
| Advanced PPL | 16 weeks | 6x/week | Advanced |
| Powerlifting Prep | 12 weeks | 4x/week | Advanced |
Fat Loss Programs
| Program | Duration | Frequency | Level |
|---|
| Full Body Fat Loss | 8 weeks | 3x/week | Beginner |
| Upper/Lower Split | 12 weeks | 4x/week | Intermediate |
| Metabolic Conditioning | 6 weeks | 4x/week | Intermediate |
Muscle Building Programs
| Program | Duration | Frequency | Level |
|---|
| Hypertrophy 4-Day | 12 weeks | 4x/week | Intermediate |
| Hypertrophy 5-Day | 16 weeks | 5x/week | Intermediate |
| Classic Bro Split | 12 weeks | 5x/week | Any |
Home Programs
| Program | Equipment | Frequency | Level |
|---|
| Bodyweight Only | None | 3-4x/week | Any |
| Minimal Equipment | DB + Band | 3-4x/week | Any |
| Resistance Bands | Bands only | 3-4x/week | Any |
Cardio Programs
| Program | Duration | Frequency | Level |
|---|
| Couch to 5K | 8 weeks | 3x/week | Beginner |
| Zone 2 Base Building | 12 weeks | 3-5x/week | Any |
| HIIT Circuits | 6 weeks | 2-3x/week | Intermediate |
What Each Program Includes
| Component | Description |
|---|
| Overview | Goals, who it's for, expected results |
| Schedule | Weekly layout, rest days |
| Workouts | Complete exercise lists with sets/reps |
| Progression | How to increase difficulty over time |
| Deload Weeks | Built-in recovery periods |
| Alternatives | Swaps for equipment limitations |
| FAQ | Common questions and troubleshooting |
How to Choose
By Experience Level
| Level | Recommended |
|---|
| Beginner (< 1 year training) | Start with 3-day programs, focus on learning |
| Intermediate (1-3 years) | 4-day programs, more volume |
| Advanced (3+ years) | 5-6 day programs, specialized training |
By Goal
| Goal | Best Program Type |
|---|
| Get stronger | Strength programs |
| Lose fat | Fat loss or any program + calorie deficit |
| Build muscle | Hypertrophy programs |
| Get started | Beginner strength or home programs |
| Improve cardio | Cardio programs |
By Schedule
| Days Available | Options |
|---|
| 2-3 days | Full body programs |
| 4 days | Upper/Lower split |
| 5-6 days | PPL or bro split |
Content Status
| Category | Status | Programs |
|---|
| Strength | 📋 Planned | 4 |
| Fat Loss | 📋 Planned | 3 |
| Muscle Building | 📋 Planned | 3 |
| Home | 📋 Planned | 3 |
| Cardio | 📋 Planned | 3 |
For the exercises used in these programs, see Apply → Training.