FreeFree
3-Day Full-Body Starter
A straightforward introduction to the main movement patterns and progressive strength training.
- Length
- 4 weeks
- Type
- Full program
- Goal
- Strength
- Schedule
- 3 days/week
- Level
- Beginner
- Equipment
- Full gym
Self-guided plans
Find the plan that fits your goal and your week.
Search the training library by macrocycle length, goal, and program type—or filter meal-prep plans by foods, dietary preference, and prep time. Free samples are clearly marked.
14 results
FreeFree
Bench Press Sample Week
One technique-focused week that previews how the full bench specialization block is organized.
- Length
- 1 week
- Type
- Supplementary
- Goal
- Strength
- Schedule
- 2 bench sessions
- Level
- All levels
- Equipment
- Barbell + bench
FreeFree
Conditioning Starter
Two weeks of simple aerobic and interval work that can sit beside an existing strength plan.
- Length
- 2 weeks
- Type
- Supplementary
- Goal
- Conditioning
- Schedule
- 2–3 sessions/week
- Level
- Beginner
- Equipment
- Flexible
PaidPrice to be confirmed
8-Week Beginner Strength Program
A complete three-day program for learning the compound lifts and building a repeatable training habit.
- Length
- 8 weeks
- Type
- Full program
- Goal
- Strength
- Schedule
- 3 days/week
- Level
- Beginner
- Equipment
- Full gym
PreviewComing soon
12-Week Full Body Hypertrophy
A four-day hypertrophy macrocycle with planned progression, recovery weeks, exercise alternatives, and clear effort targets.
- Length
- 12 weeks
- Type
- Full program
- Goal
- Hypertrophy
- Schedule
- 4 days/week
- Level
- Intermediate / Advanced
- Equipment
- Full gym
PreviewComing soon
PPL + Full Body Hypertrophy - 12W
A four-day Legs, Push, Pull, and Full Body hypertrophy plan with clear RIR targets, planned recovery, and one approved replacement for every exercise.
- Length
- 12 weeks
- Type
- Full program
- Goal
- Hypertrophy
- Schedule
- 4 days/week
- Level
- Intermediate / Advanced
- Equipment
- Full gym
PreviewBundle / add-on
Conditioning Add-On - 12W
One conversational LISS circuit and one repeatable HIIT session each week, designed to complement a resistance-training program.
- Length
- 12 weeks
- Type
- Supplementary
- Goal
- Conditioning
- Schedule
- 2 days/week
- Level
- Intermediate
- Equipment
- Flexible cardio
PreviewComing soon
Beginner Glute Specialization - 12W
A machine- and cable-first glute progression that teaches controlled repetitions, pauses, and RIR before volume and unilateral work increase.
- Length
- 12 weeks
- Type
- Full program
- Goal
- Hypertrophy
- Schedule
- 3 days/week
- Level
- Beginner
- Equipment
- Machines + cables
Paid$19.99
5/3/1 Powerlifting Squat Add-On - 12W
A two-day squat specialization for experienced lifters who want a stronger, more reliable squat for training or competition.
- Length
- 12 weeks
- Type
- Supplementary
- Goal
- Strength
- Schedule
- 2 days/week
- Level
- Intermediate / Advanced
- Equipment
- Rack + barbell
PreviewComing soon
Powerbuilding - 12W
A four-day strength-and-size progression built around the barbell squat, bench press, deadlift, overhead press, and targeted accessory work.
- Length
- 12 weeks
- Type
- Full program
- Goal
- Hybrid
- Schedule
- 4 days/week
- Level
- Intermediate / Advanced
- Equipment
- Full gym
PaidPrice to be confirmed
6-Week Bench Press Specialization
Supplementary bench volume, technique work, and accessories designed to plug into a lower-body plan.
- Length
- 6 weeks
- Type
- Supplementary
- Goal
- Strength
- Schedule
- 3 bench exposures
- Level
- Intermediate
- Equipment
- Barbell + bench
PaidPrice to be confirmed
6-Week Squat Specialization
A focused squat block with primary work, secondary variations, and lower-body accessories.
- Length
- 6 weeks
- Type
- Supplementary
- Goal
- Strength
- Schedule
- 2–3 squat exposures
- Level
- Intermediate
- Equipment
- Rack + barbell
PaidPrice to be confirmed
8-Week Fat-Loss Training Plan
Strength-focused training with manageable conditioning for a calorie-deficit phase.
- Length
- 8 weeks
- Type
- Full program
- Goal
- Fat loss
- Schedule
- 4 days/week
- Level
- All levels
- Equipment
- Full gym
PaidPrice to be confirmed
4-Week Minimal-Equipment Program
Full-body sessions for travel or home training using adjustable dumbbells and bands.
- Length
- 4 weeks
- Type
- Full program
- Goal
- General fitness
- Schedule
- 3 days/week
- Level
- Beginner
- Equipment
- Dumbbells + bands
Product names, launch availability, and prices are provisional. Meal-prep plans provide general education, are not medical nutrition therapy, and cannot guarantee an allergen-free preparation environment.
Programs / Coaching
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Self-directed programs provide structure. Coaching adds fit review, feedback, and adjustment around your real training context.