Workouts

August 10, 2026

5x5 Strength Program for Beginners
The classic 5x5 linear progression for your first year of strength. Three days a week, five barbell lifts, add weight every session. Free PDF.
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August 10, 2026

4 Day Upper Lower Split for Muscle and Strength
A 4 day upper/lower split with heavy and volume days and a written progression. Two lifting days you can miss and still recover. Free PDF.
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August 10, 2026

12 Week Glute Program for Women, Gym or Home
A 12 week glute-focused program with gym and home versions of every exercise, real progression and a built-in deload. Free PDF.
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August 10, 2026

4 Week Dumbbell Only Home Workout Plan
Build muscle at home with one pair of adjustable dumbbells. Four days a week, 30-45 minutes, full progression included. Free PDF.
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August 10, 2026

3 Day Full Body Workout for Beginners
A 12 week full body program for your first year of lifting. Three days a week, nine exercises, and a progression scheme you can actually follow.
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August 10, 2026

5 Day Muscle Building Split for Intermediate Lifters
A 5 day upper/lower split with built-in progression for lifters past the beginner stage. Free PDF, no guesswork on what to add each week.
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August 6, 2026

D1 College Football Workout Program: 4 Days Per Week Push/Pull Routine
Workout Summary Main Goal Muscle & Strength Development Workout Type Split Targeted Gender Any Training Experience Advanced Program Duration 12 Weeks Days Per Week 4 Days Time Per Workout 45 Minutes Equipment Needed Barbell, Dumbbells, Bodyweight, Gym Machines Recommended Supplements...
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July 25, 2024

Full Body Medicine Ball Workout Plan
Workout Summary Main Goal Build Muscle Workout Type Split Targeted Gender Any Training Experience Beginner Program Duration 6 Weeks Days Per Week 3 Days Time Per Workout 30-45 Minutes Equipment Needed Medicine Ball Recommended Supplements Protein Powder, Multi-Vitamin, Creatine Full Body...
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December 6, 2023

The Hotel Gym Workout That Actually Builds Muscle
Find out how to build muscle in a limited hotel gym.
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