Summer Shred
Fat-loss, conditioning, shape and routine for people who want a clear summer-ready plan without guessing every week.
Built for action
Start with a template. Progress with structure.
Each workout template includes a weekly split, training focus, equipment, session structure and progression cue. Projects group templates into longer roadmaps so users can start with structure and progress through 12, 16, or 20 week phases.
Signature template projects
Choose the goal first. Then pick the template level.
Glute Launch
Glute, legs, posture and lower-body progression with strength phases and shape-focused accessories.
Fit Dad Blueprint
Strength, muscle and fat-loss structure for busy dads who need efficient training, confidence and visible progress.
Project
Goal
Level
Place
18 templates showing
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.
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