Superset Coaching Platform

Programs

• 10-Week Hyrox Training Plan

  Train for Hyrox like a pro with this 10-week plan. Build endurance, strength, and power to dominate your next competition

• The Aesthetic Blueprint

  A 4-day muscle-building plan focused on aesthetics and proportion, backed by science.

• 6-Week Vertical Jump & Dunk Training Program

  Improve explosiveness with this 8-week vertical jump training plan. A structured program for athletes looking to jump higher.

• 5-Day Powerbuilding Split for Strength and Muscle Gains

  Combine powerlifting and bodybuilding with this 5-day split. Build strength, pack on muscle, and train like an intermediate lifter.

• 8-Week Push/Pull/Legs Split (PPL)

  Eight weeks of push, pull and legs. A balanced split for steady strength and muscle gains.

• 4-Day Dorian Yates Split

  Build size and strength with Dorian Yates’ 4-day bodybuilding split.

• 6-Week Full Body Workout Plan

  Six weeks of full-body training to build strength, muscle and endurance on a proven split.

• Upper/Lower Split

  Train smarter with our Upper/Lower Split workout plan. Target muscle groups efficiently with 4-day routines for strength and hypertrophy gains.

• 12-Week Strength Training Program

  Twelve weeks to get measurably stronger. Steady progression on the big lifts, with an exercise video for every move.

• Beginner's 3-Day Strength Plan for Planet Fitness

  Build strength safely with this beginner-friendly 3-day Planet Fitness workout. Perfect for new lifters using gym machines and dumbbells.

• Train Like a D1 Athlete Program

  Train like a Division 1 athlete. Strength and conditioning work for more power, speed and resilience.

• 4-2-1 Workout Plan (Beginner)

  The popular 4-2-1 plan for beginners: four strength days, two cardio days and one day to recover each week.

• The Barbell Mastery Program

  Learn to lift a barbell well. Sharpen your technique, add weight to your lifts and build serious strength.

• Hourglass 28-Day Fitness Challenge

  28-Day Strength, Cardio & Yoga Challenge | Superset Meta Description: Sculpt, strengthen, and sweat with the Hourglass 28-Day Challenge—a mix of strength, cardio, and yoga designed to build lean muscle, boost endurance, and improve flexibility in…

• German Volume Training (GVT)

  Maximize muscle growth with German Volume Training (GVT). A proven 10x10 workout method for building strength and size. Perfect for advanced lifters.

• "Get Fit with Dumbbells" - Beginner Strength Plan

  No barbell? No problem. Build muscle, burn fat and get fit with just a pair of dumbbells.

• Dad Strength - Functional Strength for Dads

  Real-world strength for busy dads. Efficient workouts that keep you strong, mobile and injury-free.

• 10-Minute Bare Minimum Daily Workout Plan

  Ten minutes a day, no excuses. A simple daily workout for when life is busy.

• Minimalist Muscle - 6 Weeks (Beginner)

  Six weeks of simple muscle building with dumbbells, bands and a pull-up bar. Made for home or a small gym.

• Apartment Gains - Weekly Split

  A 4-day muscle-building split for small spaces. Get strong, lean and athletic with dumbbells, bands and bodyweight.

• Full-Body Kettlebell Only Workout Plan

  One kettlebell, full-body results. Build strength and conditioning with functional workouts you can do anywhere.

• 3 x 20 Mass Gainer Deadlift Program

  Build serious muscle with this 3 x 20 mass gainer deadlift program. Ideal for strength and hypertrophy.

• 8-Week Lower Body Program

  Build stronger, more defined glutes, quads, and hamstrings with this 8-week lower body strength program. Progressive overload, strategic volume, and power movements designed for max results.

• Iron Footwork - Soccer Strength

  Strength training for soccer players. Build explosive leg power, balance and a quicker first step.

• PHUL (Power, Hypertrophy, Upper, Lower)

  Build strength and muscle with our PHUL workout plan. Combines power and hypertrophy training for full-body results. Great for intermediate lifters.

• 3-2-1 Method - Weekly Split

  Balance strength, endurance, and mobility with the 3-2-1 Method—a training split that includes 3 strength days, 2 Pilates days, and 1 cardio day for total-body results.

• Topheavy: Strength for Hybrid Runners - 6 Weeks

  Build strength without sacrificing endurance. The Topheavy 6-Week Strength Program is designed for hybrid runners who want to improve power, muscle tone, and injury resistance while maintaining peak running performance.

• Weekend Warrior WODs

  Quick, hard, high-intensity workouts for your weekends. Functional fitness you can do anywhere.

• 🍑 Glute Training Split (Booty Builder)

  Build stronger glutes. Targeted lower-body workouts for strength, shape and power.

• VO2 Max Training Plan (6 Weeks)

  Six weeks of interval training to raise your VO2 max and build endurance.

• 3-Day DB Only Program (Beginner)

  Strength train anywhere with this dumbbell-only 3-day split. Perfect for building muscle and improving fitness at home or the gym.

• Cardio Training Plan

  Boost your endurance and burn calories with our Basic Cardio Training Program. Perfect for all fitness levels with customizable workouts.

• 2-Day Strength Plan for Busy People

  Two days a week is enough. A time-efficient strength plan that keeps you strong and consistent.

• Basic Mobility Routine for Athletes

  Move better and stay healthy. A short mobility routine for athletes to loosen up, recover and prevent injuries.

• 5 x 5 Strength Training

  The classic 5x5. Five sets of five on the big lifts, adding weight as you go, to build strength, power and muscle.

• Pull-Up Challenge (4 Weeks)

  Get your first pull-up, or your next ten. A 4-week challenge for beginners and experienced lifters.

• Sprained Ankle Home Exercise Program

  Need a structured plan for athletes recovering from an ankle sprain? This rehab program helps rebuild strength, mobility, and stability—all from home.

• 3-Day Minimalist Strength Plan

  Short on time or equipment? Three focused days a week cover the essentials and still build real strength.

• Golf Strength & Mobility Plan

  Help golfers enhance their strength, mobility, and endurance with this training plan designed to improve swing mechanics and reduce injury risk.

• Travel-Friendly Strength Plan (Hotel Workouts)

  Stay strong on the road. Workouts for hotel gyms and bodyweight-only days.

• 4-Week Postpartum Workout Plan for New Moms

  Regain strength and confidence with this 4-week postpartum plan. Gentle, safe exercises tailored for new moms returning to fitness.

• Beginner Workout Plan for Anytime Fitness

  A free 4-week beginner plan for Anytime Fitness members that uses dumbbells, a cable stack and a few machines. Small 24/7 key-fob clubs, usually one or two racks plus a Smith machine, so beginners often train alone at off-peak hours. Three…

• Beginner Workout Plan for Basic-Fit

  A free 4-week beginner plan for Basic-Fit members that uses squat racks, barbells, dumbbells and cable stations. Europe’s largest budget chain: squat racks, Smith machines and a functional zone, with virtual and live classes in larger clubs. Three…

• Beginner Workout Plan for Snap Fitness

  A free 4-week beginner plan for Snap Fitness members that uses dumbbells, a cable stack and a few machines. Compact 24/7 franchise clubs with a rack or two, a Smith machine and selectorized circuit. Three full-body days a week, about 45 minutes…

• Beginner Workout Plan for PureGym

  A free 4-week beginner plan for PureGym members that uses squat racks, barbells, dumbbells and cable stations. Mostly 24/7 budget gyms with racks, 50 kg dumbbells, functional rigs and free classes. Three full-body days a week, about 45 minutes…

• Beginner Workout Plan for Fitness First

  A free 4-week beginner plan for Fitness First members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for Jetts

  A free 4-week beginner plan for Jetts members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Plus Fitness

  A free 4-week beginner plan for Plus Fitness members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for The Gym Group

  A free 4-week beginner plan for The Gym Group members that uses dumbbells, a cable stack and a few machines. UK 24/7 budget chain with racks, 50 kg dumbbells and a functional area. Three full-body days a week, about 45 minutes each, with clear…

• Beginner Workout Plan for Smart Fit

  A free 4-week beginner plan for Smart Fit members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for LA Fitness

  A free 4-week beginner plan for LA Fitness members that uses squat racks, barbells, dumbbells and cable stations. Big-box clubs with racks, long dumbbell runs, pools and basketball courts. Three full-body days a week, about 45 minutes each, with…

• Beginner Workout Plan for Crunch Fitness

  A free 4-week beginner plan for Crunch Fitness members that uses squat racks, barbells, dumbbells and cable stations. high-volume, low-price with a full free-weight floor: racks, turf, HIIT zone and a big class schedule at budget prices. Three…

• Beginner Workout Plan for Gold’s Gym

  A free 4-week beginner plan for Gold’s Gym members that uses squat racks, barbells, dumbbells and cable stations. Classic lifting gym with racks, platforms and heavy dumbbells. Three full-body days a week, about 45 minutes each, with clear sets,…

• Beginner Workout Plan for 24 Hour Fitness

  A free 4-week beginner plan for 24 Hour Fitness members that uses squat racks, barbells, dumbbells and cable stations. Big-box clubs with racks, turf in many sites, some pools and classes; not all clubs are 24 hours. Three full-body days a week,…

• Beginner Workout Plan for Virgin Active

  A free 4-week beginner plan for Virgin Active members that uses free weights, cable stations and a turf lane. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for GoodLife Fitness

  A free 4-week beginner plan for GoodLife Fitness members that uses squat racks, barbells, dumbbells and cable stations. Canada’s largest chain with racks, functional areas and many classes; also owns Fit4Less and Énergie Cardio. Three full-body…

• Beginner Workout Plan for Life Time

  A free 4-week beginner plan for Life Time members that uses free weights, cable stations and a turf lane. Athletic country clubs with pools, turf, racks, pickleball, kids care and heavy dumbbells. Three full-body days a week, about 45 minutes each,…

• Beginner Workout Plan for Bodytech

  A free 4-week beginner plan for Bodytech members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Equinox

  A free 4-week beginner plan for Equinox members that uses free weights, cable stations and a turf lane. Luxury clubs with premium racks, turf and top-tier personal training. Three full-body days a week, about 45 minutes each, with clear sets, reps…

• Beginner Workout Plan for The Exercise Coach

  A free 4-week beginner plan for The Exercise Coach members that uses selectorized machines only, with no free weights needed. Coach-led 20-minute sessions on computer-guided strength machines, with no free weights. Three full-body days a week,…

• Beginner Workout Plan for Planet Fitness

  A free 4-week beginner plan for Planet Fitness members that uses Smith machines, pin-loaded machines and dumbbells. Smith machines and plate-loaded machines replace free-weight barbells, so squats and presses run on the Smith or machines. Three…

• Beginner Workout Plan for Curves

  A free 4-week beginner plan for Curves members that uses selectorized machines only, with no free weights needed. Women’s 30-minute circuits on hydraulic resistance machines, with no free weights. Three full-body days a week, about 45 minutes each,…

• Beginner Workout Plan for YMCA

  A free 4-week beginner plan for YMCA members that uses selectorized machines and a dumbbell rack. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for chocoZAP

  A free 4-week beginner plan for chocoZAP members that uses selectorized machines only, with no free weights needed. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for Clever Fit

  A free 4-week beginner plan for Clever Fit members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for L’Orange Bleue

  A free 4-week beginner plan for L’Orange Bleue members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for Fitness Park

  A free 4-week beginner plan for Fitness Park members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for DANFIT

  A free 4-week beginner plan for DANFIT members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Powerhouse Gym

  A free 4-week beginner plan for Powerhouse Gym members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for Keepcool

  A free 4-week beginner plan for Keepcool members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Panobianco

  A free 4-week beginner plan for Panobianco members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for SATS

  A free 4-week beginner plan for SATS members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Nordic Wellness

  A free 4-week beginner plan for Nordic Wellness members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for Fitness24Seven

  A free 4-week beginner plan for Fitness24Seven members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Better

  A free 4-week beginner plan for Better members that uses selectorized machines and a dumbbell rack. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for McFit

  A free 4-week beginner plan for McFit members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Fitness Time

  A free 4-week beginner plan for Fitness Time members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for World Gym

  A free 4-week beginner plan for World Gym members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Workout Anytime

  A free 4-week beginner plan for Workout Anytime members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Everyone Active

  A free 4-week beginner plan for Everyone Active members that uses selectorized machines and a dumbbell rack. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for EoS Fitness

  A free 4-week beginner plan for EoS Fitness members that uses squat racks, barbells, dumbbells and cable stations. high-volume, low-price with huge strength floors, 150 lb dumbbells, turf and pools in many clubs. Three full-body days a week, about…

• Beginner Workout Plan for Kieser

  A free 4-week beginner plan for Kieser members that uses selectorized machines only, with no free weights needed. Machine-only strength training with no free weights, cardio or classes. Three full-body days a week, about 45 minutes each, with clear…

• Beginner Workout Plan for UFC Gym

  A free 4-week beginner plan for UFC Gym members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Retro Fitness

  A free 4-week beginner plan for Retro Fitness members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for Skyfit

  A free 4-week beginner plan for Skyfit members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for David Lloyd

  A free 4-week beginner plan for David Lloyd members that uses free weights, cable stations and a turf lane. Family racquets-and-pool clubs with a full gym and classes. Three full-body days a week, about 45 minutes each, with clear sets, reps and a…

• Beginner Workout Plan for MACFit

  A free 4-week beginner plan for MACFit members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for ACTIV FITNESS

  A free 4-week beginner plan for ACTIV FITNESS members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for SportCity

  A free 4-week beginner plan for SportCity members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for VivaGym

  A free 4-week beginner plan for VivaGym members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Fit4Less Canada

  A free 4-week beginner plan for Fit4Less Canada members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Nuffield Health

  A free 4-week beginner plan for Nuffield Health members that uses squat racks, barbells, dumbbells and cable stations. Health-charity gyms with pools, physio and health checks alongside a full gym. Three full-body days a week, about 45 minutes…

• Beginner Workout Plan for FitX

  A free 4-week beginner plan for FitX members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Zdrofit

  A free 4-week beginner plan for Zdrofit members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Énergie Cardio

  A free 4-week beginner plan for Énergie Cardio members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for Synergym

  A free 4-week beginner plan for Synergym members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Actic

  A free 4-week beginner plan for Actic members that uses selectorized machines and a dumbbell rack. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Energie Fitness

  A free 4-week beginner plan for Energie Fitness members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Genesis Health Clubs

  A free 4-week beginner plan for Genesis Health Clubs members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log…

• Beginner Workout Plan for JD Gyms

  A free 4-week beginner plan for JD Gyms members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Goodlife Health Clubs

  A free 4-week beginner plan for Goodlife Health Clubs members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log…

• Beginner Workout Plan for Club4 Fitness

  A free 4-week beginner plan for Club4 Fitness members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for YouFit

  A free 4-week beginner plan for YouFit members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Fitness UP

  A free 4-week beginner plan for Fitness UP members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Holmes Place

  A free 4-week beginner plan for Holmes Place members that uses free weights, cable stations and a turf lane. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Sports World

  A free 4-week beginner plan for Sports World members that uses free weights, cable stations and a turf lane. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Bannatyne

  A free 4-week beginner plan for Bannatyne members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for VASA Fitness

  A free 4-week beginner plan for VASA Fitness members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for CityFitness

  A free 4-week beginner plan for CityFitness members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for In-Shape Fitness

  A free 4-week beginner plan for In-Shape Fitness members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for Blink Fitness

  A free 4-week beginner plan for Blink Fitness members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Planet Fitness South Africa

  A free 4-week beginner plan for Planet Fitness South Africa members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to…

• Beginner Workout Plan for Gym Nation

  A free 4-week beginner plan for Gym Nation members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for John Reed

  A free 4-week beginner plan for John Reed members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Revo Fitness

  A free 4-week beginner plan for Revo Fitness members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Chuze Fitness

  A free 4-week beginner plan for Chuze Fitness members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for Fitness Connection

  A free 4-week beginner plan for Fitness Connection members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for Econofitness

  A free 4-week beginner plan for Econofitness members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Edge Fitness Clubs

  A free 4-week beginner plan for Edge Fitness Clubs members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for TruFit Athletic Clubs

  A free 4-week beginner plan for TruFit Athletic Clubs members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log…

• Beginner Workout Plan for Fitness 1440

  A free 4-week beginner plan for Fitness 1440 members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Club Lime

  A free 4-week beginner plan for Club Lime members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Onelife Fitness

  A free 4-week beginner plan for Onelife Fitness members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for Amped Fitness

  A free 4-week beginner plan for Amped Fitness members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for New York Sports Clubs

  A free 4-week beginner plan for New York Sports Clubs members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log…

• Beginner Workout Plan for Bay Clubs

  A free 4-week beginner plan for Bay Clubs members that uses free weights, cable stations and a turf lane. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Mountainside Fitness

  A free 4-week beginner plan for Mountainside Fitness members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log…

• Beginner Workout Plan for 10 Fitness

  A free 4-week beginner plan for 10 Fitness members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Fitness 19

  A free 4-week beginner plan for Fitness 19 members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Force One Academia

  A free 4-week beginner plan for Force One Academia members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Fitness Premier Clubs

  A free 4-week beginner plan for Fitness Premier Clubs members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log…

• Beginner Workout Plan for MOVATI Athletic

  A free 4-week beginner plan for MOVATI Athletic members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for Fitness World Canada

  A free 4-week beginner plan for Fitness World Canada members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log…

• Beginner Workout Plan for Club Fitness

  A free 4-week beginner plan for Club Fitness members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for The Alaska Club

  A free 4-week beginner plan for The Alaska Club members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for Third Space

  A free 4-week beginner plan for Third Space members that uses free weights, cable stations and a turf lane. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Healthtrax

  A free 4-week beginner plan for Healthtrax members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for ACAC Fitness & Wellness

  A free 4-week beginner plan for ACAC Fitness & Wellness members that uses free weights, cable stations and a turf lane. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for American Family Fitness

  A free 4-week beginner plan for American Family Fitness members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log…

• Beginner Workout Plan for Foundation Fitness

  A free 4-week beginner plan for Foundation Fitness members that uses dumbbells, a cable stack and a few machines. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Club Vitae

  A free 4-week beginner plan for Club Vitae members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Villa Sport

  A free 4-week beginner plan for Villa Sport members that uses free weights, cable stations and a turf lane. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Beginner Workout Plan for Fitness Formula Clubs

  A free 4-week beginner plan for Fitness Formula Clubs members that uses free weights, cable stations and a turf lane. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for BodyPlex Fitness

  A free 4-week beginner plan for BodyPlex Fitness members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for City Fitness Philadelphia

  A free 4-week beginner plan for City Fitness Philadelphia members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to…

• Beginner Workout Plan for Merritt Clubs

  A free 4-week beginner plan for Merritt Clubs members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for Midtown Athletic Clubs

  A free 4-week beginner plan for Midtown Athletic Clubs members that uses free weights, cable stations and a turf lane. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every…

• Beginner Workout Plan for Wisconsin Athletic Club

  A free 4-week beginner plan for Wisconsin Athletic Club members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log…

• Beginner Workout Plan for Fitness SF

  A free 4-week beginner plan for Fitness SF members that uses squat racks, barbells, dumbbells and cable stations. Three full-body days a week, about 45 minutes each, with clear sets, reps and a simple way to add weight. Save it to log every workout.

• Absolute Strength (Stage 3)

  Four weeks of heavy full-body training for experienced lifters. Two heavy supersets a day, 3 to 5 reps, with long rests. Rounds climb from 4 to 6.

• Muscle Mass (Stage 2)

  Four weeks of full-body muscle building. Each superset pairs opposing muscles, like a press then a row, for 6 to 12 reps. Next up: Absolute Strength.

• Foundation (Stage 1)

  Four weeks to build your base. Light full-body circuits, 10 to 15 reps with short rests, as your form and joints catch up. Next up: Muscle Mass.

• Power (Phase 5)

  Four weeks to get explosive. Each superset pairs a heavy lift with a fast move, like squats then jump squats. For lifters with a solid strength base.

• Strength Endurance (Phase 2)

  Four weeks that pair a steady lift with a balance move, 8 to 12 reps each. For lifters who finished a stabilization block.

• Stabilization Endurance (Phase 1)

  Four weeks to build control and core strength. Slow tempos, 12 to 20 reps and balance work. Great if you are new or coming back. Next up: Strength Endurance.

• Strength for Sprinters - Weekly Split

  Build explosive power and run faster with this strength program for sprinters. Designed to improve speed, strength, and performance with 3–4 workouts each week.

• Pelvic Floor Strength Program - 4 Weeks

  Strengthen your core from the inside out. This 4-week pelvic floor plan helps improve stability, control, and confidence—perfect for beginners or postpartum recovery.

• 3-Day Muffin Top Melter

  A 3-day strength plan that targets stubborn belly fat, builds lean muscle, and tones your core. Designed for anyone looking to slim down and feel strong.

• Newbie Gains - 8 Weeks

  New to lifting? This 8-week beginner strength program helps you build muscle, learn proper form, and gain confidence in the gym—no experience needed.

• 1RM Testing Template

  Easily test your one-rep max (1RM) for squats, deadlifts, and bench press. Use this step-by-step template to find your max strength safely and accurately.

• Toned: 10-Minute Ab Routines

  Short on time? Get sculpted abs in just 10 minutes a day with these quick, effective ab workouts—designed for men and women looking to build core strength and definition fast.

• The Götze Method

  Train like the pros. Six weeks of soccer strength work for more speed, power and endurance, and fewer injuries.

• Shin Split Recovery and Prevention Plan

  Recover from shin splints and keep them away. Lower-leg strength and mobility work for runners and athletes.

• Off-Season Football Strength & Power Program

  Keep your football athletes strong and powerful in the off-season. This program builds strength, speed, and resilience for peak performance next season.

• Couch to 5k Running Plan

  Start running today! Our 8-week Couch to 5K plan helps beginners go from walking to confidently running 3.1 miles. No experience needed!

• Strength Plan for Runners

  Strength training built for runners. Get more power and endurance, stay injury-free and race-ready.