The Training
All ATHLEAN-X
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, 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, 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, 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, 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
- 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: PPL
- Experience Level: Beg-Adv
- Workout Duration: 45 to 60 minutes (difficulty level dependent)
- Conditioning: No
- 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: 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: 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
- 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
- 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
- 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: 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: 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, 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, 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: 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: 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: 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
