The Training
HOME FRIENDLY 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!
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- 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: 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, 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: 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
- 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: 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, 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
- 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
- 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
