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Proven Workout Programs

6 battle-tested training programs designed by expert coaches. Pick your goal and start transforming today.

Intermediate

Push/Pull/Legs (PPL)

Classic 6-day split optimized for hypertrophy. Train chest/shoulders, back/biceps, then legs.

Duration
12 weeks
Frequency
6 days/week
High training frequency
Balanced development
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Beginner-Intermediate

Upper/Lower Split

Simple 4-day split: 2 upper days, 2 lower days. Perfect for consistency and recovery.

Duration
8 weeks
Frequency
4 days/week
Easy to follow
Good recovery
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Beginner

Full Body (3x/week)

Compound-focused full body routine. Perfect for beginners, busy people, or as maintenance.

Duration
6 weeks
Frequency
3 days/week
Minimal time commitment
Teaches fundamentals
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HIIT & ConditioningAdvanced

HIIT & Conditioning

High-intensity interval training for rapid fat loss and cardiovascular fitness.

Duration
8 weeks
Frequency
5 days/week
Fast fat loss
Time efficient
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Body Part SplitIntermediate

Body Part Split

Dedicated day for each body part. Maximum volume and pump for serious muscle gains.

Duration
12 weeks
Frequency
5 days/week
High volume
Single body part focus
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Functional StrengthIntermediate

Functional Strength

Functional movements for real-world strength, mobility, and injury prevention.

Duration
10 weeks
Frequency
4 days/week
Functional strength
Improved mobility
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Customized Plans

Each program is tailored to your goals, experience, and equipment.

Progressive Overload

Built-in progression to ensure continuous strength and muscle gains.

Expert Support

Get form checks, exercise substitutions, and personalized coaching.

Ready to Transform?

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