Workout Templates

Beginner 3 days/week

Lose Weight Starter

Simple full-body sessions built around low-skill strength work and steady conditioning.

• Best for: new trainees
• Equipment: dumbbells or machines
• Block: 6 weeks

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Weekly split

Mon full body strength, Wed incline walk and core, Fri full body strength, Sat optional steps.

Session focus

Squat pattern, push, pull, hinge, loaded carry, then 10-15 minutes easy conditioning.

Progression

Add 1-2 reps each week before adding load. Keep 2 reps in reserve on most sets.

Intermediate 4 days/week

Fat Loss Engine

An upper/lower split with conditioning finishers and enough volume to keep muscle while cutting.

• Best for: consistent gym users
• Equipment: full gym
• Block: 8 weeks

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Weekly split

Upper strength, lower strength, upper pump plus intervals, lower posterior chain plus carries.

Session focus

Start with a compound lift, add 3-4 accessories, finish with sled pushes, bike intervals or incline walking.

Progression

Hold the same rest times and improve total reps before raising intensity.

Advanced 5 days/week

Advanced Cut Athletic

High-output strength, hypertrophy and conditioning for experienced lifters in a calorie deficit.

• Best for: advanced cutting phases
• Equipment: full gym
• Block: 6 weeks

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Weekly split

Push, pull, legs, upper density, lower conditioning, with two low-intensity cardio days.

Session focus

Heavy first movement, controlled accessory supersets, short metabolic finishers.

Progression

Use double progression and deload if performance drops for two sessions in a row.

Beginner 3 days/week

Men's Muscle Foundation

A full-body muscle-building plan focused on technique, strength standards and repeatable habits.

• Best for: first serious bulk
• Equipment: gym machines and free weights
• Block: 8 weeks

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Weekly split

Three full-body sessions alternating squat, bench, row, hinge, overhead press and pulldown emphasis.

Session focus

Practice big lifts, add stable machine work, finish with arms, calves or core.

Progression

Add load only when all sets hit the top of the rep range with clean form.

Intermediate 4 days/week

Men's Hypertrophy Split

Upper/lower training with targeted chest, back, shoulder, arm and leg volume.

• Best for: visible size gain
• Equipment: full gym
• Block: 10 weeks

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Weekly split

Upper strength, lower strength, upper hypertrophy, lower hypertrophy.

Session focus

Compounds in the 5-8 range, accessories in the 8-15 range, isolation work in the 12-20 range.

Progression

Track top sets and back-off sets. Increase volume only when recovery is stable.

Advanced 5-6 days/week

Men's Advanced Mass Block

A push/pull/legs rotation with specialization work for lagging body parts.

• Best for: experienced lifters
• Equipment: full gym
• Block: 12 weeks

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Weekly split

Push, pull, legs, rest or active recovery, repeat with varied rep targets.

Session focus

One priority lift, one secondary compound, 4-6 accessories, optional specialization finisher.

Progression

Rotate hard weeks with controlled weeks. Keep joint stress managed with exercise swaps.

Beginner 3 days/week

Women's Strength Starter

Confidence-building strength training with glutes, back, core and posture emphasis.

• Best for: first structured plan
• Equipment: dumbbells or machines
• Block: 6 weeks

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Weekly split

Lower body, upper body, full body with glute and core finishers.

Session focus

Goblet squat, hip thrust, row, press, Romanian deadlift, carries and anti-rotation core.

Progression

Build range of motion first, then load. Stop sets before form breaks.

Intermediate 4 days/week

Women's Lean Muscle Build

Lower-body emphasis with balanced upper-body training for strength, shape and performance.

• Best for: glutes, legs and upper tone
• Equipment: full gym
• Block: 8 weeks

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Weekly split

Glutes and hamstrings, upper pull and push, quads and core, full body pump.

Session focus

Hip thrusts, split squats, rows, presses, cable work, carries and controlled tempos.

Progression

Alternate heavy weeks with volume weeks so joints and recovery stay consistent.

Advanced 5 days/week

Women's Shape and Strength

An advanced lower-body specialization block with strong upper-body maintenance.

• Best for: experienced training phases
• Equipment: full gym
• Block: 10 weeks

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Weekly split

Glute strength, upper strength, quad focus, upper hypertrophy, lower pump and conditioning.

Session focus

Heavy hip extension, unilateral leg work, controlled back volume and short conditioning blocks.

Progression

Progress one priority lift per session while keeping accessory quality high.

Beginner 3 days/week

Home Bodyweight Beginner

A no-gym plan using bodyweight strength, mobility and walking targets.

• Best for: training at home
• Equipment: chair and mat
• Block: 4 weeks

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Weekly split

Full body A, mobility walk, full body B, optional core circuit.

Session focus

Squat to chair, incline push-up, hip hinge, dead bug, plank and step-ups.

Progression

Increase reps first, then reduce rest, then move to harder variations.

Intermediate 4 days/week

Home Dumbbell Progression

A compact dumbbell plan for people who want muscle and conditioning without a gym.

• Best for: home equipment users
• Equipment: adjustable dumbbells and bands
• Block: 8 weeks

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Weekly split

Upper, lower, full body density, conditioning and core.

Session focus

Dumbbell presses, rows, split squats, Romanian deadlifts, band pull-aparts and carries.

Progression

Use tempo and pauses when load options are limited.

Advanced 5 days/week

Home Advanced Density

Short, demanding sessions using density blocks, unilateral work and conditioning.

• Best for: advanced home training
• Equipment: dumbbells, bands and timer
• Block: 6 weeks

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Weekly split

Upper density, lower unilateral, conditioning, full body strength, core and mobility.

Session focus

Timed sets, antagonistic supersets, split stance lifts and loaded carries.

Progression

Beat previous total quality reps without turning strength sets into sloppy cardio.

Beginner 3 days/week

Gym Strength Basics

A beginner gym plan that teaches the main movement patterns without overloading recovery.

• Best for: new gym members
• Equipment: machines and free weights
• Block: 6 weeks

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Weekly split

Full body A, full body B, full body C with repeated movement practice.

Session focus

Leg press or squat, chest press, seated row, hinge, pulldown and core.

Progression

Keep reps smooth and controlled. Add one small load jump only after two clean sessions.

Intermediate 4 days/week

Gym Upper Lower Builder

A balanced strength and hypertrophy split for reliable progression across the whole body.

• Best for: consistent progress
• Equipment: full gym
• Block: 8 weeks

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Weekly split

Upper heavy, lower heavy, upper volume, lower volume.

Session focus

Bench or press, row, squat or leg press, hinge, single-leg work and direct core.

Progression

Use rep ranges and keep 1-3 reps in reserve on most work sets.

Advanced 5 days/week

Strength and Conditioning Pro

Heavy lifting paired with athletic conditioning for performance-focused clients.

• Best for: strength plus engine
• Equipment: full gym and conditioning tools
• Block: 8 weeks

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Weekly split

Lower strength, upper strength, conditioning, full body power, aerobic base.

Session focus

Low-rep compounds, explosive intent, sleds, carries, intervals and recovery work.

Progression

Separate hard lifting days from hard conditioning days where possible.

Beginner+ 30 minutes

Busy Schedule Fat Loss

A time-efficient plan for parents, shift workers and busy professionals.

• Best for: limited time
• Equipment: flexible
• Block: 4-6 weeks

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Weekly split

Three 30-minute full-body sessions plus two step targets.

Session focus

Five movements, 2-3 sets each, minimal setup changes and clear rest periods.

Progression

Keep workouts short. Progress by consistency first, not by adding more days too quickly.

Beginner 2-3 days/week

Low Impact Rebuild

A gentle strength re-entry plan with low joint impact and controlled conditioning.

• Best for: returning after a break
• Equipment: machines, bands or dumbbells
• Block: 4 weeks

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Weekly split

Full body strength, mobility and walk, full body strength, optional recovery session.

Session focus

Supported squats, rows, presses, hip hinges, carries and easy cardio.

Progression

Leave every session feeling better than when you started. Increase only one variable per week.

All levels 2 add-ons/week

Mobility and Core for Lifters

A supporting template for lifters who need better positions, trunk control and recovery.

• Best for: lifting support
• Equipment: band, mat and cable optional
• Block: ongoing

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Weekly split

Two 20-minute add-ons after upper or lower sessions.

Session focus

Hip mobility, thoracic rotation, ankle work, dead bugs, side planks and loaded carries.

Progression

Improve control and range before adding intensity or longer holds.

Beginner 3 days/week

Barbell Confidence Basics

New lifters learn squat, press, hinge and row patterns with simple repeatable sessions.

• Best for: new barbell learners
• Equipment: rack, bench and cables
• Block: 6 weeks

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Weekly split

Full body A, movement practice, full body B, optional mobility walk.

Session focus

Technique ladders, moderate sets, bracing drills and easy carries.

Progression

Repeat loads until every rep looks the same, then add the smallest jump.

Intermediate 4 days/week

Powerlifting Base Builder

A steady squat, bench and deadlift base phase with enough accessories to build muscle.

• Best for: recreational strength goals
• Equipment: full gym
• Block: 10 weeks

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Weekly split

Squat emphasis, bench volume, deadlift emphasis, upper assistance.

Session focus

Top sets, back-off volume, rows, hamstrings, triceps and trunk work.

Progression

Add load when top sets move well and back-off sets stay within the target RPE.

Advanced 5 days/week

Advanced Strength Peak

A short peaking template for experienced lifters preparing to test heavy but clean lifts.

• Best for: advanced strength testing
• Equipment: full gym
• Block: 6 weeks

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Weekly split

Squat, bench, deadlift, bench variation, recovery accessories.

Session focus

Low-rep competition lifts, targeted weak-point work and reduced junk volume.

Progression

Increase intensity weekly while lowering accessory volume during the final two weeks.

Beginner 3 days/week

Small Space Starter

A zero-excuse plan for apartments, small rooms and beginners training with minimal kit.

• Best for: small spaces and new habits
• Equipment: mat, chair and bands
• Block: 4 weeks

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Weekly split

Full body A, walk and mobility, full body B.

Session focus

Chair squats, incline push-ups, band rows, glute bridges and core basics.

Progression

Add rounds gradually before choosing harder variations.

Intermediate 4 days/week

Dumbbell Lean Builder

A home hypertrophy plan using dumbbells, bands and tempo to make moderate loads effective.

• Best for: home muscle and leanness
• Equipment: dumbbells and bands
• Block: 8 weeks

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Weekly split

Upper, lower, full body pump, conditioning core.

Session focus

Tempo presses, split squats, rows, hinges, shoulder work and carries.

Progression

Progress reps first, then tempo, then load where available.

Advanced 5 days/week

Home Metabolic Challenge

Advanced home density sessions for high-output conditioning without needing a full gym.

• Best for: experienced home trainees
• Equipment: dumbbells, bands and timer
• Block: 6 weeks

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Weekly split

Upper density, lower density, intervals, full body, mobility core.

Session focus

Timed supersets, unilateral legs, push-pull pairings and controlled finishers.

Progression

Increase work completed in fixed blocks while keeping technical standards high.

Beginner 2-3 days/week

Desk Mobility Reset

Low-impact mobility and posture sessions for people who sit, commute or feel stiff.

• Best for: desk workers and beginners
• Equipment: mat and light band
• Block: 4 weeks

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Weekly split

Two mobility circuits plus one optional light strength session.

Session focus

Hips, thoracic rotation, ankles, breathing drills, rows and glute activation.

Progression

Add range and control before adding load or longer holds.

Intermediate 3 days/week

Joint Friendly Strength

Strength training with supported movements and mobility pairings for sensitive joints.

• Best for: returning trainees
• Equipment: machines, cables or dumbbells
• Block: 8 weeks

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Weekly split

Lower support, upper support, full body capacity.

Session focus

Supported squats, machine presses, rows, hip hinges, carries and mobility fillers.

Progression

Progress one variable per week while pain stays low and movement quality improves.

Advanced 4 add-ons/week

Advanced Mobility Flow

A mobility add-on system for strong lifters who need better positions and recovery.

• Best for: advanced lifters
• Equipment: bands, bench and cable optional
• Block: 10 weeks

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Weekly split

Hips, shoulders, spine, ankles as short add-ons.

Session focus

End-range isometrics, loaded mobility, trunk control and breathing resets.

Progression

Build longer controlled holds, then integrate the new range into main lifts.

Beginner 3 days/week

Classic Hypertrophy Starter

Beginner muscle building with machines, dumbbells and consistent full-body practice.

• Best for: first muscle phase
• Equipment: gym machines and dumbbells
• Block: 8 weeks

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Weekly split

Full body A, full body B, full body C.

Session focus

Leg press, presses, pulldowns, rows, hinges, arms and calves.

Progression

Add reps across all sets before adding load.

Intermediate 5 days/week

Body Part Balance Split

A balanced hypertrophy split for chest, back, shoulders, arms, quads and hamstrings.

• Best for: balanced size gain
• Equipment: full gym
• Block: 12 weeks

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Weekly split

Upper, lower, push, pull, legs.

Session focus

Moderate compounds, high-quality accessories and isolation volume by priority.

Progression

Progress the first two movements and hold isolation work near failure with good form.

Advanced 6 days/week

Specialization Mass Cycle

Advanced hypertrophy with rotating specialization blocks for lagging body parts.

• Best for: experienced body recomposition
• Equipment: full gym
• Block: 14 weeks

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Weekly split

Push, pull, legs repeated with one specialization emphasis per phase.

Session focus

Priority muscles first, maintenance volume elsewhere and carefully managed fatigue.

Progression

Run four-week emphasis waves, then deload and rotate the priority.

Beginner 3 runs + 2 lifts

Run Strong Beginner

A beginner hybrid plan that combines simple running progression with strength basics.

• Best for: new runners
• Equipment: home or gym basics
• Block: 8 weeks

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Weekly split

Two strength sessions, two easy runs, one longer walk-run.

Session focus

Full-body lifting, easy aerobic work, calves, hips and core.

Progression

Increase total running minutes slowly while strength stays submaximal.

Intermediate 5 days/week

Hybrid Engine Builder

A strength plus conditioning plan for people who want a bigger aerobic engine without losing muscle.

• Best for: hybrid fitness
• Equipment: gym or dumbbells plus cardio
• Block: 12 weeks

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Weekly split

Upper lower strength, intervals, full body, zone 2.

Session focus

Compounds, carries, intervals, steady cardio and trunk work.

Progression

Keep hard cardio away from heavy lower sessions when possible.

Advanced 6 days/week

Advanced Hybrid Race Prep

Advanced hybrid preparation for athletes balancing lifting with run or bike performance.

• Best for: experienced hybrid athletes
• Equipment: full gym and cardio tools
• Block: 12 weeks

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Weekly split

Strength lower, intervals, upper, tempo endurance, full body power, long zone 2.

Session focus

Low-rep strength, threshold intervals, mobility and recovery-based accessories.

Progression

Progress endurance volume only if lifting performance and sleep remain stable.

Beginner 3 days/week

Speed Power Intro

Beginner athletic training using jumps, throws, strength basics and landing mechanics.

• Best for: sporty beginners
• Equipment: medicine ball and gym basics
• Block: 6 weeks

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Weekly split

Power practice, full body strength, conditioning skills.

Session focus

Low-volume jumps, med-ball throws, squats, presses, pulls and carries.

Progression

Quality beats fatigue; stop power drills before speed drops.

Intermediate 4 days/week

Field Athlete Builder

A complete athletic plan blending lower-body power, upper strength and repeat sprint conditioning.

• Best for: recreational athletes
• Equipment: full gym and turf optional
• Block: 10 weeks

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Weekly split

Lower power, upper strength, conditioning, full body strength.

Session focus

Jumps, sleds, compounds, unilateral work, rows, presses and intervals.

Progression

Progress power volume carefully and keep sprint mechanics crisp.

Advanced 5 days/week

Advanced Performance Camp

A demanding athletic block for strong trainees seeking power, speed and work capacity.

• Best for: advanced performance goals
• Equipment: full gym, turf and conditioning tools
• Block: 16 weeks

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Weekly split

Acceleration, lower strength, upper strength, conditioning, total-body power.

Session focus

Sprints, Olympic lift variations, heavy compounds, sleds and recovery circuits.

Progression

Wave intensity across three hard weeks and one consolidation week.

Beginner 3 days/week

Over 40 Strength Start

A confidence-building plan for over-40 beginners returning to strength training.

• Best for: over 40 beginners
• Equipment: machines or dumbbells
• Block: 6 weeks

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Weekly split

Full body strength, mobility walk, full body strength.

Session focus

Supported squats, presses, rows, hinges, carries and joint-friendly mobility.

Progression

Leave two reps in reserve and build consistency before volume.

Intermediate 4 days/week

Longevity Muscle Builder

A muscle and strength template for busy adults who want progress without beating up joints.

• Best for: over 40 muscle
• Equipment: full gym
• Block: 10 weeks

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Weekly split

Upper, lower, upper volume, lower volume.

Session focus

Stable compounds, unilateral work, loaded carries, core and mobility fillers.

Progression

Use small jumps and deload before aches become interruptions.

Advanced 4-5 days/week

Advanced Masters Performance

Advanced strength and muscle with recovery guardrails for experienced lifters over 40.

• Best for: experienced over 40 lifters
• Equipment: full gym
• Block: 12 weeks

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Weekly split

Strength lower, strength upper, hypertrophy lower, hypertrophy upper, optional recovery.

Session focus

Heavy but clean top sets, controlled accessories, carries and aerobic base.

Progression

Push one priority lift at a time and rotate hard weeks with recovery weeks.

Beginner 20 minutes

Hotel Room Starter

A quick hotel-room template to keep momentum during travel and busy weeks.

• Best for: travel beginners
• Equipment: bodyweight and suitcase optional
• Block: 2-4 weeks

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Weekly split

Three 20-minute circuits plus daily steps.

Session focus

Squats, incline push-ups, hinges, rows with towel or band, dead bugs and mobility.

Progression

Add reps or rounds only when travel fatigue is manageable.

Intermediate 4 days/week

Band and Backpack Builder

Portable muscle-maintenance workouts using bands, backpacks and controlled tempo.

• Best for: frequent travelers
• Equipment: bands and loaded backpack
• Block: 6 weeks

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Weekly split

Upper, lower, full body, conditioning core.

Session focus

Band presses, rows, split squats, RDLs, raises and carries.

Progression

Make light loads hard with pauses, slow eccentrics and short rests.

Advanced 5 short sessions

Travel Athlete Express

Advanced express sessions for maintaining strength, conditioning and mobility on the road.

• Best for: advanced travelers
• Equipment: hotel gym, bands or dumbbells
• Block: 6 weeks

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Weekly split

Strength express, intervals, pump, lower express, mobility reset.

Session focus

Fast warm-ups, priority compounds, density blocks and joint-friendly mobility.

Progression

Preserve intensity on key lifts and reduce volume when sleep or travel stress is high.

Beginner 3 days/week

HYROX Starter Engine

A beginner run-station plan for building HYROX rhythm with home or gym substitutions.

• Best for: first HYROX-style block
• Equipment: dumbbells, bands or gym machines
• Block: 6 weeks

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Weekly split

Run and stations, low-impact engine, mini HYROX practice.

Session focus

Repeatable running, carries, lunges, burpees, wall-ball pattern and basic strength.

Progression

Add distance and station volume before increasing speed.

Intermediate 4 days/week

HYROX Open Gym Base

A full-gym HYROX base with sleds, ergs, carries, lunges and race-paced running.

• Best for: gym athletes building a race base
• Equipment: sled, SkiErg, rower and free weights
• Block: 8 weeks

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Weekly split

Sled and lower power, pull and carry, run durability, combo intervals.

Session focus

HYROX station mechanics, repeatable 1 km pace and controlled transitions.

Progression

Improve repeatability first, then reduce transition time.

Intermediate 4 days/week

HYROX No-Sled Home Prep

A home HYROX template using dumbbells, bands and loaded carries instead of specialist kit.

• Best for: no-sled training weeks
• Equipment: dumbbells, backpack, bands and timer
• Block: 8 weeks

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Weekly split

Home stations, aerobic support, burpee/lunge capacity, race-flow practice.

Session focus

Running, bear-hug marches, reverse band walks, burpees, lunges and thrusters.

Progression

Increase total quality work while keeping run pace even.

Intermediate+ 5 days/week

HYROX Doubles Partner Prep

A partner-focused plan for HYROX doubles pacing, handoffs and shared station strategy.

• Best for: doubles teams
• Equipment: full gym and race stations
• Block: 10 weeks

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Weekly split

Shared station strength, erg relay, lower durability and partner simulation.

Session focus

Communication, pacing, station handoffs, shared reps and controlled fatigue.

Progression

Plan handoffs before adding speed or heavier race loads.

Advanced 5-6 days/week

HYROX Pro Race Simulation

An advanced HYROX race-prep block with heavy stations, threshold work and simulation days.

• Best for: experienced race athletes
• Equipment: full HYROX-style gym setup
• Block: 12 weeks

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Weekly split

Heavy stations, threshold run and erg, strength maintenance, race simulation and recovery engine.

Session focus

Race order, station loads, pacing discipline, strength maintenance and recovery.

Progression

One hard simulation per week, with volume adjusted around recovery.

Beginner 3 days/week

TRYKA Beginner Race Base

A beginner TRYKA-style plan built around shorter runs, basic stations and clean pacing.

• Best for: new race-format training
• Equipment: home kit or basic gym
• Block: 6 weeks

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Weekly split

800 m rhythm, station technique and mini TRYKA flow.

Session focus

Walk-run pacing, carries, lunges, band pulls, thrusters and trunk control.

Progression

Extend runs and reduce rest before increasing intensity.

Intermediate 4 days/week

TRYKA Gym Station Builder

A gym-based TRYKA template for improving sled, erg, carry, lunge and ram-thruster stations.

• Best for: station-specific gym prep
• Equipment: sled, SkiErg, rower, ram or sandbag
• Block: 8 weeks

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Weekly split

Sled and run, erg capacity, ram thruster and lunge, combo day.

Session focus

800 m repeats, station mechanics and transition control.

Progression

Keep station output repeatable before making combinations longer.

Intermediate 4 days/week

TRYKA No-Gym Engine

A no-gym TRYKA plan using outdoor runs, dumbbells, bands and backpack-loaded stations.

• Best for: home-based race prep
• Equipment: dumbbells, bands, backpack and outdoor route
• Block: 8 weeks

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Weekly split

Run and loaded home work, aerobic support, bodyweight stations and TRYKA flow.

Session focus

Run repeats, bear-hug marches, band pulls, carries, lunges and thrusters.

Progression

Build total work capacity without letting form break.

Intermediate+ 4-5 days/week

TRYKA Doubles Prep

A doubles race-prep plan for TRYKA partners practicing shared stations, pacing and handoffs.

• Best for: partner race teams
• Equipment: full gym and station tools
• Block: 10 weeks

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Weekly split

Partner run and sled, erg relay, shared lunge and burpee, doubles simulation.

Session focus

Shared work strategy, station handoffs and sustainable race pace.

Progression

Make communication automatic before increasing race speed.

Advanced 5 days/week

TRYKA Advanced Solo Simulation

An advanced solo TRYKA block using 800 m repeats, full station practice and recovery control.

• Best for: experienced solo athletes
• Equipment: full race-style gym setup
• Block: 10 weeks

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Weekly split

Race-pace station set, strength support, threshold density, lunge/carry/burpee and recovery engine.

Session focus

800 m race rhythm, station density, strength maintenance and movement efficiency.

Progression

Push the simulation day, then keep recovery work genuinely easy.