All ATHLEAN-X
Workout Programs & Routines

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

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

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

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

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

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

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

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

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

Ultimate Arms

6-Week Training System & Meal Plan

• Program Focus: Rapid Development of arm mass, power and vascularity.
• Equipment: Barbell, pullup 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

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

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

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

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

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

BUILT

• Program Focus:
• Equipment:
• Duration:
• Frequency:
• Split Structure:
• Experience Level:
• Workout Duration:
• Conditioning:
• Meal Plan:

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

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

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

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

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

NXT Monthly

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

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