Train With a Plan
6 structured training programs designed by certified coaches. Every program includes a complete schedule, exercise descriptions, and progressive overload guidelines. 100% free.
How to Choose Your Program
Beginner
- Fewer than 6 months of consistent training
- Still learning fundamental movement patterns
- Want to build a strong foundation
- Training 3 days per week
Intermediate
- 6 months to 2 years of consistent training
- Comfortable with barbell compound lifts
- Hit your first strength plateau
- Ready to train 3–4 days per week
Advanced
- 2+ years of serious, consistent training
- Bodyweight squat at 1.5x+, deadlift 2x+
- Plateaus require periodization to overcome
- Can handle 5 days per week or more
Beginner Programs
Full Body Fusion
3-Day Total Body Program
A time-efficient 3-day program hitting every muscle group each session. Perfect for those who want strength, muscle, and conditioning in one package.
10 weeks
Duration
3x / week
Frequency
General Fitness
Goal
Beginner Blueprint
Your First 8 Weeks in the Gym
Never touched a barbell? This is your starting point. Simple, effective, and designed to build real results in just 3 sessions per week.
8 weeks
Duration
3x / week
Frequency
Foundation & Habit
Goal
Intermediate Programs
Power Builder
4-Day Strength & Size Program
A proven hybrid program combining powerlifting intensity with bodybuilding volume. Build a thick, powerful physique with big strength numbers to match.
12 weeks
Duration
4x / week
Frequency
Strength & Muscle
Goal
HIIT Warrior
3-Day High-Intensity Conditioning
Strip fat, build cardiovascular fitness, and develop explosive athleticism with this brutal but effective 3-day HIIT program.
8 weeks
Duration
3x / week
Frequency
Fat Loss & Conditioning
Goal
Calisthenics Master
4-Day Bodyweight Strength Program
Build extraordinary strength, body control, and lean muscle using only your bodyweight. Progress through skill milestones from push-ups to planche.
16 weeks
Duration
4x / week
Frequency
Skill & Strength
Goal
