The Training
ATHLEAN-X Limited Equipment Workout Programs and Routines
Each of our limited equipment workout programs and routines follows a science-based approach with proven strategies and exercises, which are designed to maximize your muscle growth without sacrificing safety or joint stability in the pursuit of your fitness goals. These programs can be completed with limited equipment such as Dumbbells, Bench, Bands, and a Pull up bar.
LET ME HELP YOU CHOOSE A PROGRAM
INSTANT ACCESS TO ALL 40+ PROGRAMS
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
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:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
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
Experience:
Beginner to Advanced
Beginner
Intermediate
Advanced
Goal:
Lose Fat
Lose Fat
Both
Add Muscle
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
Experience:
Beginner to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
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
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
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
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