The Training
Muscle Building and Fat Burning Workout Programs and 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
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INSTANT ACCESS TO ALL 40+ PROGRAMS
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- Program Focus: Hypertrophy, 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
- 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
