6 structured programs
Workout Plans.
Multi-week training programs with a full weekly schedule, sets and reps, and a week-by-week progression. Every exercise links to a complete how-to guide.
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The Workout Plan Builder generates a personalized split from your goal, days per week, and experience — in seconds.
General fitnessBeginner4 weeksTotal-Body Foundations
The first program every beginner should run — learn the movements, build base strength, train every muscle.
3 days/week 3 sessions · 15 exercisesView program
Fat lossIntermediate6 weeksBand Fat-Burner Circuit
Six weeks of fast-paced metabolic circuits — burn calories, keep muscle, finish drenched in 30 minutes.
4 days/week 4 sessions · 20 exercisesView program
Build muscleIntermediate8 weeksHome Hypertrophy Builder
Eight weeks of upper/lower training engineered for one thing — visible muscle, built entirely with bands.
4 days/week 4 sessions · 22 exercisesView program
Shape & toneAll levels6 weeksGlutes & Legs Sculpt
Six weeks of lower-body specialisation — stronger, rounder glutes and shapely, conditioned legs.
3 days/week 3 sessions · 15 exercisesView program
Build muscleIntermediate6 weeksUpper-Body Definition
Six weeks of push/pull training to carve out a defined chest, back, shoulders and arms.
4 days/week 4 sessions · 20 exercisesView program
Build muscleAdvanced8 weeksLean Athlete
Eight weeks, five days a week — the high-volume program for advanced trainees who want it all.
5 days/week 5 sessions · 25 exercisesView program