Muscle Building and Fat Burning 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 maximize muscle growth while burning away the fat using a science-based approach to fitness.
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Build Muscle Burn Fat
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:
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
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:
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:
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
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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