All ATHLEAN-X Workout Programs & Routines
The athlean look is muscular, strong, and ripped. It is the ideal balance of muscle to body fat that is optimized for performance without sacrificing aesthetics. Each of our training programs is designed to achieve that goal. While we do offer programs that allow for focused muscle growth or fat loss we never lose sight of the ultimate goal…looking, feeling and moving like an athlete!
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle & Lose Fat
Lose Fat
Both
Add Muscle
WARRIOR
90-Day Training System & Meal Plan
- Program Focus Build Muscle, Increase Strength and Power, Burn Fat, Improve Athleticism
- Equipment Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Cable Machine, Resistance Bands, Dip Station, Machines (Optional)
- Duration 12 Weeks
- Frequency 6x/Week
- Split Structure Upper/Lower; PPL; Total Body
- Experience Level Int-Adv
- Workout Duration 60 minutes or less
- Conditioning Yes
- Meal Plan Yes
Experience:
Beginner to Intermediate
Beginner
Intermediate
Advanced
Goal:
Add Muscle & Lose Fat
Lose Fat
Both
Add Muscle
AX-1 Training Camp
90-Day Training System & Meal Plan
- Program Focus Build Muscle, Burn Fat, Athleticism
- Equipment Dumbbells, Bench, Bands and Pullup Bar
- Duration 12 Weeks
- Frequency 3-5x/Week
- Split Structure PPL; Total Body; Upper/Lower
- Experience Level Beg-Int
- Workout Duration 40 minutes or less
- Conditioning Yes
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle & Lose Fat
Lose Fat
Both
Add Muscle
AX-2 X-TREME
90-Day Training System & Meal Plan
- Program Focus Build Muscle, Burn Fat, Athleticism
- Equipment Dumbbells, Bench, Bands and Pullup Bar
- Duration 12 Weeks
- Frequency 5x/Week
- Split Structure Multiple - Total Body; PPL; Split Muscle Group
- Experience Level Int-Adv
- Workout Duration 45 minutes or less
- Conditioning Yes
- Meal Plan Yes
Experience:
Beginner to Intermediate
Beginner
Intermediate
Advanced
Goal:
Add Muscle & Lose Fat
Lose Fat
Both
Add Muscle
Basix
8-Week Training System & Meal Plan
- Program Focus Build Muscle, Burn Fat, Movement Quality
- Equipment None-Minimal (Ranges from bodyweight only to dumbbells, bench, pull up bar and bands)
- Duration 8 Weeks
- Frequency 3-5x/Week
- Split Structure Total Body
- Experience Level Beginner
- Workout Duration 20 minutes
- Conditioning Yes
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
Total Beaxst
90-Day Training System & Meal Plan
- Program Focus Build Muscle, Increase Strength and Power
- Equipment Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Resistance Bands (or Cable Machine), Dip Station, Jump Rope (optional), Exercise Ball (optional)
- Duration 12 Weeks
- Frequency 3-6x/Week
- Split Structure Total Body
- Experience Level Int-Adv
- Workout Duration 15 minutes (Regeneration days) to 60 minutes (difficulty level dependent)
- Conditioning Yes
- Meal Plan Yes
Experience:
Beginner to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
BEAXST II: PPL
90-Day Training System & Meal Plan
- Program Focus Build Muscle, Increase Strength
- Equipment Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Resistance Bands (or Cable Machine), Dip Station, Jump Rope (optional), Exercise Ball (optional)
- Duration 12 Weeks
- Frequency 3-6x/Week
- Split Structure PPL
- Experience Level Beg-Adv
- Workout Duration 45 to 60 minutes (difficulty level dependent)
- Conditioning No
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
MAX Size
90-Day Training System & Meal Plan
- Program Focus Building Muscle
- Equipment Dumbbells, Adjustable Bench, Resistance Band, Pull-up Bar and a Barbell
- Duration 12 Weeks
- Frequency 5x/Week
- Split Structure Split Muscle Group Pairings; Push/Pull (Upper/Lower)
- Experience Level Int-Adv
- Workout Duration 10 minutes (for some intense conditioning work) to about 60 minutes (depending on your ability to withstand the finishers!)
- Conditioning Yes
- Meal Plan Yes
Experience:
Beginner to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle & Lose Fat
Lose Fat
Both
Add Muscle
Xero
6-Week Training System & Meal Plan
- Program Focus Build Muscle, Burn Fat, Athleticism
- Equipment None
- Duration 6 Weeks
- Frequency 5x/Week
- Split Structure Total Body
- Experience Level Beg-Adv
- Workout Duration 45 minutes or less
- Conditioning Yes
- Meal Plan Yes
Experience:
Beginner to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
Jacked
90-Day Training System & Meal Plan
- Program Focus Build Muscle
- Equipment Dumbbells, Adjustable Bench, Pullup bar (Optional), Dips Station (Optional)
- Duration 12 Weeks
- Frequency 5-6x/Week
- Split Structure Single Muscle Group; PPL; Total Body
- Experience Level Beg-Adv
- Workout Duration Approximately 45-60 minutes. Less for higher intensity training days.
- Conditioning No
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
Ultimate Arms
6-Week Training System & Meal Plan
- Program Focus Rapid Development of arm mass, power and vascularity.
- Equipment Barbell, Pull-up Bar, Bench, Dumbbells, Resistance Band, and Jump Rope.
- Duration 6 Weeks
- Frequency 5x/Week
- Split Structure PPL (arm bias directly and indirectly)
- Experience Level Int-Adv
- Workout Duration 20-50 minutes (workout dependent)
- Conditioning Yes
- Meal Plan Yes
Experience:
Beginner to Advanced
Beginner
Intermediate
Advanced
Goal:
Lose Fat
Lose Fat
Both
Add Muscle
MAX/SHRED
90-Day Training System & Meal Plan
- Program Focus Fat loss
- Equipment Dumbbells, Adjustable Bench, Resistance Band, Pull-up Bar and a Barbell
- Duration 12 Weeks
- Frequency 5x/Week
- Split Structure Total Body
- Experience Level Beg-Adv
- Workout Duration 10-50 minutes (depending on the difficulty of the workout)
- Conditioning Yes
- Meal Plan Yes
Experience:
Beginner to Advanced
Beginner
Intermediate
Advanced
Goal:
Lose Fat
Lose Fat
Both
Add Muscle
CORE4 Abs
90-Day Training System & Meal Plan
- Program Focus Abs/Core
- Equipment This is best performed with access to a commercial gym or an advanced home gym. Weights, a medicine ball, a bench, a resistance band and a pullup bar will get you through 90% of the movements.
- Duration 12 Weeks
- Frequency 4-7x/Week
- Split Structure N/A
- Experience Level Beg-Adv
- Workout Duration 15 minutes or less
- Conditioning No
- Meal Plan Yes
Experience:
Beginner to Intermediate
Beginner
Intermediate
Advanced
Goal:
Add Muscle & Lose Fat
Lose Fat
Both
Add Muscle
AXX for Women
90-Day Training System & Meal Plan
- Program Focus Build Muscle, Burn Fat
- Equipment Pair of light and heavy dumbbells (generally in the 5-10 lb and 12-20 lb range respectively for most women), a piece of tubing, a stability ball, and a step.
- Duration 12 Weeks
- Frequency 5x/Week
- Split Structure Split muscle group
- Experience Level Beg-Int
- Workout Duration 33 minutes or less
- Conditioning Yes
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
Old School Iron
120-Day Training System & Meal Plan
- Program Focus Build Muscle, Increase Strength
- Equipment Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Resistance Bands (or Cable Machine), Dip Station, Jump Rope (optional), Exercise Ball (optional)
- Duration 16 Weeks
- Frequency 5-6x/Week
- Split Structure Total Body; PPL; Split Muscle Group
- Experience Level Int-Adv
- Workout Duration 60 minutes or less
- Conditioning No
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle & Lose Fat
Lose Fat
Both
Add Muscle
Special Tacti-X
4-Week Training System
- Program Focus Build Muscle, Increase Strength, Physical Readiness Testing Prep
- Equipment Dumbbells, Adjustable Bench, Barbell, Pull-Up Bar, Resistance Bands (or Cable Machine)
- Duration 4 Weeks
- Frequency 5x/Week
- Split Structure Total Body; Upper/Lower
- Experience Level Int-Adv
- Workout Duration 20-40 minutes
- Conditioning Yes
- Meal Plan No
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle & Lose Fat
Lose Fat
Both
Add Muscle
BUILT
90-DAY TRAINING SYSTEM
- Program Focus Burn Fat, Build Muscle
- Equipment Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Cable Machine, Resistance bands, Dip Station, Machines (Optional)
- Duration 12 Weeks
- Frequency 6x/Week
- Split Structure Total Body
- Experience Level Int-Adv
- Workout Duration 15-60 minutes
- Conditioning Yes
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle & Lose Fat
Lose Fat
Both
Add Muscle
All American Muscle
120-Day Training System & Meal Plan
- Program Focus Build Muscle, Increase Strength, Burn Fat, Athleticism
- Equipment Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Resistance bands (or Cable Machine), Dip Station, Jump Rope (optional), Exercise Ball (optional)
- Duration 16 Weeks
- Frequency 5-6x/Week
- Split Structure Upper/Lower; PPL; Total Body
- Experience Level Int-Adv
- Workout Duration 60 minutes or less
- Conditioning Yes
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
Elast-X
90-Day Training System & Meal Plan
- Program Focus Build Muscle
- Equipment Bands, Pullup Bar, somewhere to anchor bands in a low, high, and mid position.
- Duration 12 Weeks
- Frequency 5-6x/Week
- Split Structure Single Muscle Group; PPL; Total Body
- Experience Level Beg-Adv
- Workout Duration On average you'll train between 30-40 minutes per day.
- Conditioning Yes
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
Monster Maker
90-Day Training System & Meal Plan
- Program Focus Build Muscle, Increase Strength and Power
- Equipment Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Resistance Bands (or Cable Machine), Dip Station, Jump Rope (optional), Exercise Ball (optional)
- Duration 12 Weeks
- Frequency 5x/Week
- Split Structure Total Body Conjugate
- Experience Level Int-Adv
- Workout Duration 20-60 minutes
- Conditioning Yes
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
Breakout
90-Day Training System & Meal Plan
- Program Focus Muscle Growth and Strength Plateau Buster
- Equipment Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Resistance bands (or Cable Machine), Dip Station, Jump Rope (optional), Exercise Ball (optional)
- Duration 12 Weeks
- Frequency 4x/Week; 5x/Week with Breakout Arms
- Split Structure Total Body (with anterior/posterior bias), PPL
- Experience Level Int-Adv
- Workout Duration 60 minutes or less
- Conditioning No
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
Xero II
12-Week Training System & Meal Plan
- Program Focus Build Muscle, Burn Fat, Athleticism
- Equipment None / Plus 1 Track (Pullup Bar)
- Duration 12 Weeks
- Frequency 4-5x/Week
- Split Structure Total Body
- Experience Level Int-Adv
- Workout Duration 45 minutes or less
- Conditioning Yes
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle & Lose Fat
Lose Fat
Both
Add Muscle
ATHLEAN NXT
Monthly 28-Day Training System
- Program Focus Varied
- Equipment Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Resistance bands (or Cable Machine), Dip Station, Jump Rope (optional), Physioball (optional)
- Duration 4 Weeks
- Frequency 4-5x/Week
- Split Structure Varied
- Experience Level Int-Adv
- Workout Duration 20-40 minutes
- Conditioning Yes
- Meal Plan No
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle & Lose Fat
Lose Fat
Both
Add Muscle
Wolverine: Beastmode
4-Week Training System
- Program Focus Build Muscle
- Equipment Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Resistance Bands (or Cable Machine), Dip Station
- Duration 4 Weeks
- Frequency 5x/Week
- Split Structure Single Muscle Group
- Experience Level Int-Adv
- Workout Duration 20-40 minutes
- Conditioning No
- Meal Plan No
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