Workouts

January 7, 2020

Free Workout Plan - Male - Under 21 - Build Muscle
Day 1: Full Body Workout A + Cardio Exercise Sets Reps Leg Press 3 12 Bench Press 3 8 One Arm Dumbbell Rows 3 10 Seated Dumbbell Overhead Press 3 10 Leg Curls 2 12 Cable Tricep Extensions 3 12...
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January 7, 2020

Free Workout Plan - Female - Under 21 - Sports Performance
Day 1: Lower Body Workout + HIIT Cardio Exercise Sets Reps Barbell Front Squats 4 10 Dumbbell Romanian Deadlift 4 12 Dumbbell Lunges 4 10 Planks 3 1-2 Minutes Day 2: Off *Cardio can be performed on days off or first...
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August 13, 2019

Big, Strong, and Fit Workout - The Path to Physical Freedom
Get big, get strong, and get fit using this combination of compound movements, calisthenics, bodyweight exercises, and conditioning work.
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May 29, 2019

Volume Basics 5-3-100 Muscle Building Workout
Simple workouts work, despite all the nonsense and complication. This training program is a perfect example.
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April 9, 2019

5 Day Mass Building Workout Routine
This workout is a five-day split that will push your training & recovery to the limits. You'll want to run this routine for a minimum of 10 weeks.
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March 29, 2019

3 Day Full Body Dumbbell Workout Plan
Here's a three-day workout plan using an adjustable bench & dumbbells.
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March 13, 2019

Powerlifting Split for Beginners
Build your strength base around core principles of training, technique, nutrition and recovery to increase your longevity under the bar.
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March 6, 2019

Complete 4-Week Fat Shredding Program
A complete workout and nutrition plan that will walk you from day one to day 28.
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March 5, 2019

Build Strength With This 3 Day Powerbuilding Program
The goal is to build a solid strength foundation. It will also help you pack on some muscle.
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