The Training
Gym Workout Programs and Routines
Each of our gym workout programs and routines follows a science-based approach with proven strategies and exercises, which is designed to maximize your muscle growth without sacrificing safety or joint stability in the pursuit of your fitness goals. These programs require the use of a full Gym in order for you to reach your full potential.
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- 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
- 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
- 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
- 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
- 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
- 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: 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
- 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: 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: 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
- 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
