98 Workout Plans That Give Results

Before you can become truly fit, you need a workout plan that fits who you are. Only then can that plan help you become who you want to be: the new you.

As you read through this list, check out the details for each plan regarding duration, fitness level, goal, workouts per week, and equipment needed. That information offers a first-glance indication if a plan is right for you and your life. Far too often, people start an ambitious plan that is right for someone else, but totally unfeasible for them. They start out hopeful, but end up discouraged. Their only mistake was choosing the wrong plan!

Once you’ve narrowed your selection to a final few plans, watch their promo videos, read the sample workouts, and check out the plan’s main page. This is where the intangibles kick in. Does the program’s coach seem like he or she is talking directly to you? Does it feel like the plan is something you’re willing to commit to—even when it gets tough to keep going?

An old lifting adage says the best workout is the one that makes you go back for another workout. Likewise, the best workout plan for you is the one you will successfully complete!

BodyFit Plans

BodyFit: Muscle-Building Plans

Duration: 6 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 2-3
Equipment: Full Gym

Over six weeks, your workout volume and schedule will fluctuate strategically to utilize the scientific principles of gene activation, periodization, and controlled overreaching. You’ll be performing classic gym exercises such as curls and extensions, but when and how much you lift is strictly prescribed to maximize gains.

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30-Day Arms With Abel Albonetti

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Duration: 4 Weeks
Fitness Level: Advanced
Goal: Build Muscle
Workouts per Week: 3
Equipment: Full Gym

This is a systematic, effective approach to arm training like nothing else out there. You’ll get workouts to be attached to your current program, plus one standalone arm pump session that you’ll definitely feel the next day!

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30-Day Back With Abel Albonetti

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Duration: 4 Weeks
Fitness Level: Advanced
Goal: Build Muscle
Workouts per Week: 3
Equipment: Full Gym

This is an advanced muscle-building program with a laser focus: developing the complete musculature of your back. It was designed for a serious lifter who can commit to three intense back workouts each week. If you stick to the protocol, you’ll be in for some seriously hard work, but you will also see some serious results.

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30-Day Chest With Abel Albonetti

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Duration: 4 Weeks
Fitness Level: Advanced
Goal: Build Muscle
Workouts per Week: 2
Equipment: Full Gym

Over four weeks, you’ll earn every new inch through hard work, using every piece of equipment in the gym. Dumbbells, barbells, machines, cables, and body weight will each help you tear down your chest to the studs and rebuild it bigger and better than ever.

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30-Day Legs With Abel Albonetti

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Duration: 4 Weeks
Fitness Level: Advanced
Goal: Build Muscle
Workouts per Week: 3
Equipment: Full Gym

In this supplemental program, you’ll put your legs through the wringer three times a week with heavy weight, big sets, and advanced techniques. The plan is designed to be stacked with other training, and you’ll learn how to fit intense leg workouts into a complete gym schedule.

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30-Day Shoulders With Abel Albonetti

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Duration: 4 Weeks
Fitness Level: Advanced
Goal: Build Muscle
Workouts per Week: 2
Equipment: Full Gym

Even though it’s only two workouts per week, this program is not for beginners. Over the next four weeks, you’ll feel like you’re using every piece of equipment in the gym as you bring out the best your shoulders have to offer. From dumbbells to barbells, plates to cables, each workout is more intense than the last and uses every available technique to tear down your muscle fibers and build your shoulders up bigger and stronger than before.

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Alternating Rest-Pause Training By Jim Stoppani

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Duration: 4 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 4
Equipment: Full Gym

You may think you know what rest-pause training is all about, but Jim’s take is uniquely his own. Every movement you’ll perform is unilateral, meaning one arm or leg at a time. This allows you to take advantage of your muscles’ ability to quickly recover. You’ll accomplish more reps, with higher weight, and earn greater gains!

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Bench 300

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Duration: 12 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 1
Equipment: Minimal Equipment

This is a one-day-a-week chest plan designed for anyone who can already bench 225 or more for a few clean, no-doubt reps. Use it in place of your usual chest or bench day to bust your plateau and start seeing results. Once a week, you’ll do a strategic program of bench variations and accessory moves to build your chest. The rest of the week is up to you.

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Buff Dudes: Journey For The Goblet Of Gains

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Duration: 9 Weeks
Fitness Level: Beginner
Goal: Build Muscle
Workouts per Week: 6
Equipment: Full Gym

Across nine weeks and nine old-school video-game-style levels, you’ll transform your body and crush your goals. You’ll learn a lifetime’s worth of crucial lifting wisdom, and laugh your butt off while you do it. Across three distinct “worlds” of fitness, you’ll progress from full-body to upper/lower and split-based training as you learn the fundamentals of bodybuilding, guided by the wisdom of YouTube legends the Buff Dudes. This is the sort of solid, proficient strength training you can take with you for eons, long after your quest is complete.

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Building Von Moger: 6-Week Mass Program

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Duration: 6 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 6
Equipment: Full Gym

If anybody knows what it takes to grow big muscles, it’s champion bodybuilder Calum Von Moger. Join him at Gold’s Gym and Venice Beach for a simple, effective training program and a first-class ticket for the gain train.

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Built By Science: 6-Week Muscle-Building Trainer

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Duration: 6 Weeks
Fitness Level: Beginner
Goal: Build Muscle
Workouts per Week: 5
Equipment: Full Gym

The in-depth training plan follows a five-day split that is broken into two phases. Phase one helps you build muscle and connective tissue strength to prepare your body for the heavier work ahead. The second phase is focused on strength development. Your coaches Jen Jewell, Craig Capurso, and Mike Robertson, CSCS, will guide you from start to finish.

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Dorian Yates’ Blood & Guts 6-Week Trainer

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Duration: 6 Weeks
Fitness Level: Advanced
Goal: Build Muscle
Workouts per Week: 4
Equipment: Full Gym

We’re not talking about high-intensity interval training! HIT with one “I” is the muscle-growth protocol Dorian Yates used to build his legendary bodybuilder physique and hold the Mr. Olympia title against all comers. Instead of racking up volume, you’ll take one working set far beyond failure with extreme techniques like partial reps and extra negatives. If you’ve never tried HIT bodybuilding before, it’ll shock your muscles into growth like nothing else.

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FST-7: Big And Ripped

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Duration: 8 Weeks
Fitness Level: Advanced
Goal: Build Muscle
Workouts per Week: 5
Equipment: Full Gym

Hany “Pro Creator” Rambod’s FST-7 Training System has helped win more than 10 Olympia titles for his clients. Train at a pro level with Rambod in this intense 8-week program to mold jaw-dropping size and definition. FST-7 is Fascia Stretch Training, a discipline designed specifically to build a stage-ready physique that dominates the competition—through brutally hard burnout sessions. The program is divided into two parts. Phase 1 will make you big. Phase 2 will make you ripped. You’ll hate it, but it works.

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Full-Body Muscle-Building Home Workouts

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Duration: 4 Weeks
Fitness Level: Beginner
Goal: Build Muscle
Workouts per Week: 3
Equipment: Minimal

Yes, you can build serious muscle and strength while training at home! The best at-home workouts manipulate workout variables like tension, volume, and exercise pairings to hammer muscles while sparing the joints. Over four weeks, you’ll alternate workouts with a slight emphasis on the upper body or lower body. This allows you to overload certain muscle groups while still getting the benefits of full-body training, such as high-frequency muscle stimulation and fat loss.

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German Volume Training

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Duration: 4 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 3
Equipment: Full Gym

Thousands of people have already followed this workout on Gym2k.com and loved it. You’ll hit one movement per workout at 10 sets of 10 reps, followed by just the right amount of additional detail work, on a push/legs/pull split. If your body hasn’t been getting the message to grow, this will give it loud and clear!

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Get Swole: 16-Week Muscle-Building Trainer

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Duration: 16 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 5
Equipment: Full Gym

You’ll commit to five days a week of high-volume, heavy-weight workouts. Each of the four phases has a different focus: foundation, pyramid, pump, and detail, plus a bonus “growth boost” phase. Get Swole works just as well for hardgainers who struggle to put on muscle as it does for experienced lifters who want to continue building lean mass without unwanted fat.

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HRT: Animal Hellraiser Training

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Duration: 12 Weeks
Fitness Level: Advanced
Goal: Build Muscle
Workouts per Week: 4
Equipment: Full Gym

Hellraiser Training, aka HRT, is all about doing whatever it takes to make the muscle grow. This is a low-volume, high-intensity, high-suffering training routine designed for the experienced weight-training athlete with a reliable training partner. At first glance it looks like a regular four-day split, but the torture comes from the addition of Hellcentric reps, an extreme forced-rep protocol. You’ll work with a partner to obliterate your limits and get the most pain possible out of every session.

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Iron Intelligence

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Duration: 12 Weeks
Fitness Level: Advanced
Goal: Build Muscle
Workouts per Week: 4
Equipment: Full Gym

Superheavyweight pro bodybuilder Evan Centopani knows that to develop a strong body you need a strong mind. This 12-week plan builds both with pro-level hard-and-heavy training. The 12-week program comprises three phases. First, you’ll build strength, which then allows you to hit the heavy weight and volume required to build size. Finally, the conditioning phase will bring out insane definition. By the end, you’ll be able to train at a level most people can’t hack.

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Jacked At Home: Bodyweight Muscle-Building Workouts

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Duration: 4 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 3
Equipment: Minimal

This no-weight workout program designed by elite strength and muscle coach Paul Carter will build muscle and strength using timeless exercises, but in tough protocols that will test you—and help you hold onto gains while at home. Lunges. Push-ups. Squats. Pull-ups. Think you’re too advanced for them? Think again. By the end of the four weeks, you’ll be well-acquainted with them—and how doing them for high reps can give your body a serious muscular and conditioning push.

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Jacked In 3

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Duration: 4 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 3
Equipment: Full Gym

This innovative, adaptable training program is for anyone with limited time who still wants to train hard and get jacked. To deliver workouts that give more than they take, elite bodybuilding and strength coach Paul Carter focuses on modalities that help grow or retain muscle while keeping wear and tear to a minimum, letting you train three days a week and see real results.

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Jim Stoppani’s 12-Week Shortcut To Size

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Duration: 12 Weeks
Fitness Level: Beginner
Goal: Build Muscle
Workouts per Week: 4
Equipment: Full Gym

The Shortcut to Shred program by Jim Stoppani, Ph.D., was so popular that it spawned a muscle-building version. As Stoppani states, “Real science plus real training produces unreal results.” You’ll find everything you need to grow bigger and stronger: complete workouts, a complete muscle-building nutrition plan, and a handy supplement guide.

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Keto Muscle By Lawrence Ballenger

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Duration: 4 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 6
Equipment: Full Gym

Just because you’re cutting out carbohydrates doesn’t mean you’ll be cutting back on intensity! Bodybuilders have known for years that the keto diet can work hand in hand with training for muscle, as long as you do it right! This is tough, high-volume training with a few surprises thrown in—like “brutality sets” in each and every workout! You’ll get daily workout tips to help you make the most out of every workout, plus detailed programming that’s trackable in the Gym2k.com BodyFit Elite app!

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Killer Arms With Julian Smith

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Duration: 4 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 4
Equipment: Full Gym

This is serious but time-efficient training you can add onto any other program. You’ll build your best arms with pyramid sets, supersets, low-rep strength workouts, tempo training, dropsets, and brutal burnouts. This is a full education in arm training!

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Kris Gethin’s 4Weeks2Shred

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Duration: 4 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 7
Equipment: Full Gym

In four brutal weight workouts and three “active recovery” sessions a week, you’ll burn away the old you and build a new one that you never thought possible. For the next 28 days, you will be Kris Gethin’s client and training partner as he gets leaner and more defined than ever. Buckle up, because you’re in for a hell of a ride!

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Kris Gethin’s 12-Week Hardcore Daily Video Trainer

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Duration: 12 Weeks
Fitness Level: Advanced
Goal: Build Muscle
Workouts per Week: 5
Equipment: Full Gym

Everything Kris Gethin learned from leading scientists, professors, professional and amateur athletes, his clients, and his own research has been carefully applied to this plan. Absolutely nothing has been left to chance. He’ll show you how to eat, how to lift, and how to bring intensity to each and every thing you do.

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Kris Gethin’s DPT: 4 Weeks To Maximum Muscle

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Duration: 4 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 7
Equipment: Full Gym

DTP stands for Dramatic Transformation Principle. It’s an all-out combination of rep schemes, weights, and advanced workout techniques that will radically alter your physique. Unbelievable transformations are Kris Gethin’s specialty. In this program, you’ll lift four days per week with cardio days between each weight session. DTP follows a unique pyramid protocol where you’ll only be doing 1-2 exercises for each muscle group or body part, but for perhaps hundreds of reps across multiple sets. There’s nothing in the world like it.

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Kris Gethin’s Muscle-Building 12-Week Trainer

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Duration: 12 Weeks
Fitness Level: Advanced
Goal: Build Muscle
Workouts per Week: 5
Equipment: Full Gym

Your mission is to annihilate the old you and stimulate all the mechanisms that will grow the new you. Type 1, type 2a, type 2b—no muscle fiber will be spared. Day by grueling day, you’ll exhaust each of your body’s energy systems, leaving you with the only energy source that truly matters: your will. What you know about concepts like training intensity and volume will be challenged, cast aside, and redefined.

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Living Large: Jay Cutler’s 8-Week Mass-Building Trainer

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Duration: 8 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 5
Equipment: Full Gym

Learn from four-time Mr. Olympia Jay Cutler’s lifetime of experience to build your own massive, ripped physique. You may not be able to throw around the poundage that he does, but Cutler-level size doesn’t come from training with 5-pound dumbbells. Add meat to your body by following Jay’s favorite split, workouts, and rep schemes. Go hard, and get it done!

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Maximum Muscle: 9-Week Advanced Training For Gains

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Duration: 9 Weeks
Fitness Level: Advanced
Goal: Build Muscle
Workouts per Week: 5-6
Equipment: Full Gym

This program isn’t for everybody; it’s for experienced lifters who are looking to add serious muscle mass. Your nutrition, supplementation, mindset, and recovery all need to be totally dialed in for this to work. If they’re not, Maximum Muscle will bury you. But if they are, then this could be the program that changes everything.

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Maximum Results, Minimal Equipment

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Duration: 4 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 4
Equipment: Minimal

This is the plan to get the most out of the least! If you’ve got a barbell, a few dumbbells, a bench, and a pull-up bar, you’ve got all you need to build serious strength and the physique to match. This program will give you everything you need to turn your home gym into a true iron pit! You’ll follow a classic muscle-building split: lower body, chest and back, shoulders, and arms. Each day will start with a big lift, then transition to higher-rep accessory work to build muscle where you need it. You’ll lift heavy, get a great pump, and love every workout of the week.

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Neil Hill’s Y3T 9-Week Video Trainer

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Duration: 9 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 4
Equipment: Full Gym

James “Flex” Lewis became a world champion with the help of bodybuilding coach Neil Hill. But Hill’s system isn’t just for competitive bodybuilders; anyone can expect substantial muscle growth, with a reduced risk of injury. Weekly workout cycling forces your muscle fibers to adapt to a new stimulus every time you train a muscle group.

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Project Mass: Dr. Jacob Wilson’s 14-Week Muscle-Building Program

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Duration: 14 Weeks
Fitness Level: Advanced
Goal: Build Muscle
Workouts per Week: 5-7
Equipment: Full Gym

Designed by Jacob Wilson, Ph.D., in conjunction with bodybuilder Lawrence Ballenger, Project Mass is an advanced, 14-week periodized resistance program built on a combination of cutting-edge techniques and classic bodybuilding lifts such as the barbell squat, deadlift, barbell bench press variations, and leg press. New techniques such as forced eccentric training, blood flow restriction, and intra-set stretching will make plateaus a thing of the past!

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Rise And Grind: 6-Week Muscle-Building Plan

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Duration: 6 Weeks
Fitness Level: Beginner
Goal: Build Muscle
Workouts per Week: 5
Equipment: Full Gym

Success doesn’t happen overnight. It is built day by day, rep by rep, habit by habit. Rise and Grind is a complete muscle-building training and nutrition plan, but it’s also a blueprint for a better way of living. Build positive habits over six weeks, and reap their benefits for a lifetime!

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Steve Cook’s Big Man On Campus

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Duration: 12 Weeks
Fitness Level: Beginner
Goal: Build Muscle
Workouts per Week: 6
Equipment: Full Gym

Get ready for the education of your lifting life. Designed specifically for students, bodybuilder Steve Cook’s muscle-building plan will teach you how to lift, eat, supplement, and grow. Learn the muscle-building basics, gain mass, and build strong habits for life. Don’t let a crazy course load keep you out of the gym. With a four-day body-part split plus three active recovery days, the workout schedule allows you to build serious muscle while budgeting your time to successfully balance fitness, fun, and academics.

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Swole And Strong By Mike Hildebrandt

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Duration: 6 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 6
Equipment: Full Gym

Why chase just size or strength when you can have both? Mike Hildebrandt will show you how to balance your workouts across the week to move solid weight while also getting unreal pumps. This is tough, high-volume training built around the basics, but with cutting-edge techniques like blood flow restriction training (BFR) as finishers.

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The Blueprint To Mass

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Duration: 8 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 6
Equipment: Full Gym

Before fitness hit the mainstream, back in the 60s and 70s, bodybuilding’s Golden Age legends camped out in bare-bones gyms, pumping out set after set of bread-and-butter barbell and dumbbell moves, and flexing in the mirror to ensure symmetry. It worked for them, and it’ll work for you, too!

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The Modern Physique: Steve Cook’s 8-Week Muscle-Building Plan

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Duration: 8 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 5
Equipment: Full Gym

This is for the man who wants it all: Incredible symmetry and serious strength. Unreal definition and an engine that won’t quit. Don’t just look the part. Be the complete package with Steve Cook as your guide!

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The One-Month Hardgainer Solution

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Duration: 4 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 4
Equipment: Full Gym

Tired of chasing gains and getting nowhere? This is the plan for you. You’ll follow a time-proven muscle-building split, alternating upper- and lower-body workouts twice a week. Each day will start with a big lift, then transition to higher-rep supersets to give your body a loud and clear message to grow.

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Total-Body Strong

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Duration: 8 Weeks
Fitness Level: Intermediate
Goal: Build Muscle
Workouts per Week: 3
Equipment: Full Gym

This innovative, adaptable training program is for anyone—man or woman, beginner or advanced—who is ready to work both hard and smart. It can help you build your muscular base, cross-train for a sport, or chase serious strength goals!

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BodyFit: Weight Loss Plans

Duration: 12 Weeks
Fitness Level: Intermediate
Goal: Lose Weight
Workouts per Week: 6
Equipment: Full Gym

This three-phase program is designed to add size and strength, maximize fat loss, and improve performance. The workouts are brief and intense and don’t require you to take up residence in the gym. You’ll pack in serious volume, but you’ll still be in and out of the gym in about 30 minutes.

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30 Days Out: Craig Capurso’s Extreme Cut Trainer

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Duration: 5 Weeks
Fitness Level: Advanced
Goal: Lose Weight
Workouts per Week: 6
Equipment: Full Gym

This advanced full-body program draws from multiple workout disciplines: HVT, HIIT, cardio, cluster sets, trisets, and other efficient fat-burning techniques. The best part about 30 Days Out is that Craig is going through it with you, showing you what a tough cut looks like and what you can expect emotionally and physically.

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Alpha M’s Tailored: 6 Weeks To Living Lean

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Duration: 6 Weeks
Fitness Level: Intermediate
Goal: Lose Weight
Workouts per Week: 4
Equipment: Full Gym

Aaron Marino, better known as Alpha M, helps men around the world build style, strength, and substance. This is his plan to get your body where you want it to be, while also laying the foundation for a whole-life transformation. It’s designed to be done in any gym, and can be scaled down for beginning lifters, or done as written for intermediate to advanced lifters.

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Bizzy Diet: 21-Day Fitness Plan

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Duration: 3 Weeks
Fitness Level: Intermediate
Goal: Lose Weight
Workouts per Week: 4
Equipment: Full Gym

The Bizzy Diet workouts are simple, but serious. You can make this no-BS program work with nothing more than a pair of dumbbells if necessary! The training focuses on high-intensity interval training and two alternating lifting circuits: upper and lower body. Work hard and get ready to surprise yourself!

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Chiseled: Sculpt Your Best Body In 8 Weeks

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Duration: 8 Weeks
Fitness Level: Intermediate
Goal: Lose Weight
Workouts per Week: 7
Equipment: Full Gym

For seven weeks, you’ll perform a wide variety of workouts that help you shred fat in a number of different ways, followed by a one- or two-week maintenance phase designed to help you maintain your results until you decide to start the program again. Chiseled is designed with daily workouts—even two-a-days—but it can also be scaled back to fit your schedule.

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Full-Body Weight-Loss Home Workouts

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Duration: 2 Weeks
Fitness Level: Beginner
Goal: Lose Weight
Workouts per Week: 3
Equipment: Minimal

Boost your fitness and experience lasting weight loss by working out at home! Over two weeks, you’ll perform routines using body weight, bands, kettlebells, and dumbbells in circuits built around variations of the squat and other classic movements. This allows you to get the benefits of full-body training, like increased calorie burn and greater cardio fitness, while also adding lean muscle!

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FYR: Hannah Eden’s 30-Day Fitness Plan

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Duration: 5 Weeks
Fitness Level: Intermediate
Goal: Lose Weight
Workouts per Week: 5
Equipment: Minimal

If you want to change your life, you need a strong reason—and a powerful coach. Hannah Eden is a force of nature, and her popular high-intensity training style simply must be experienced in real time. That’s why this program is structured around follow-along video workouts that are tough as hell and all 30 minutes or less. Eden’s hybrid training style incorporates body weight, resistance movements, intense cardio, functional fitness, and more to keep you on your toes and burn major fat in a short amount of time.

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Jamie Eason’s LiveFit 12-Week Trainer

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Duration: 12 Weeks
Fitness Level: Intermediate
Goal: Lose Weight
Workouts per Week: 5
Equipment: Full Gym

This comprehensive plan will help you lose weight, build shapely muscle, and take your health and energy where they’ve never been. Start at your level, let Jamie’s daily videos guide you, and watch your body transform!

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Jamie Eason’s Post-Pregnancy Fitness Trainer

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Duration: 12 Weeks
Fitness Level: Beginner
Goal: Lose Weight
Workouts per Week: 6
Equipment: Minimal

Whether your goal is to bounce back after a pregnancy or begin an exercise routine for the first time, Jamie Eason has the plan to help you take control of your body and boost your energy. Learn what to eat, when to exercise, and how to find time for fitness as a new mom, all from someone who’s done it herself!

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Jim Stoppani’s 6-Week Shortcut To Shred

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Duration: 6 Weeks
Fitness Level: Beginner
Goal: Lose Weight
Workouts per Week: 6
Equipment: Full Gym

There’s the world of exercise scientists studying in the lab, and then there’s the world of trainers and coaches putting people through their paces in the gym. Precious few experts are fluent in both, and Jim Stoppani, Ph.D., tops the list. In this plan, the doctor brings all his scientific knowledge to bear on helping you burn fat ASAP.

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Kris Gethin’s 8-Week Hardcore Daily Video Trainer

://www.bodybuilding.com/images/2017/october/gethin-8-week-hardcore-logo-header-700xh.jpg”/>

Duration: 8 Weeks
Fitness Level: Intermediate
Goal: Lose Weight
Workouts per Week: 5
Equipment: Full Gym

The program starts with the fundamentals to prime your body, but quickly becomes extremely intense. The type of workouts you do from one week to the next will change dramatically. There’s also twice-daily cardio to kick your metabolism into overdrive and give you the conditioning to power through your training.

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Lean At Home: No-Equipment Weight-Loss Workouts

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Duration: 2 Weeks
Fitness Level: Beginner
Goal: Lose Weight
Workouts per Week: 3
Equipment: Minimal

This innovative exercise plan includes six workouts that combine resistance training and cardio with no equipment needed. For two weeks, you’ll perform workouts using bodyweight supersets and intervals built around variations of squats and other classic movements. This allows you to get the benefits of full-body training, like increased calorie burn and greater cardio fitness, while also adding lean muscle where you could use some!

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Lee Labrada’s Lean Body 12-Week Trainer

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Duration: 12 Weeks
Fitness Level: Beginner
Goal: Lose Weight
Workouts per Week: 7
Equipment: Full Gym

This is the perfect balance of weights and cardio to burn fat away and replace it with lean, defined muscle. If this is your first program, it will change everything. If you’re a seasoned lifter, you’ll still be amazed at what you can achieve!

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MetaBurn90 With Scott Herman

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Duration: 13 Weeks
Fitness Level: Intermediate
Goal: Lose Weight
Workouts per Week: 6
Equipment: Dumbbells

Each time-based workout in MetaBurn90 crams a ton of work into a short amount of time. You’ll build muscle, improve mobility, and lose weight without sacrificing hours of your life in the gym. As the weeks progress, your muscles will get stronger, your metabolism will skyrocket, and you’ll prime your body for lasting health and fitness.

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The Blueprint To Cut

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Duration: 8 Weeks
Fitness Level: Intermediate
Goal: Lose Weight
Workouts per Week: 6
Equipment: Full Gym

This is the ultimate cutting plan, structured on classic techniques from the Golden Age of bodybuilding. This is not a beginning weight-loss plan; it’s for someone who already has a base of training experience and muscle mass, and who is ready to shed fat to reveal the sculpture underneath.

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The One-Month Six Pack

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Duration: 4 Weeks
Fitness Level: Intermediate
Goal: Lose Weight
Workouts per Week: 5
Equipment: Full Gym

This is a great plan for someone with a little gym experience and a fairly lean physique who’s ready to take it to the next level and carve out serious abdominal definition. Through targeted core work, fat-melting cardio, and strict nutrition, a six-pack can be yours!

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Transformed: 12 Weeks To Your Best Self

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Duration: 12 Weeks
Fitness Level: Beginner
Goal: Lose Weight
Workouts per Week: 6
Equipment: Full Gym

Transformed is the workout program that corrects the flaws in every other program that hasn’t worked for you. It’s customizable, simple, effective, and doesn’t demand too much of your time. You’ll alternate full-body workouts with fat-burning cardio to achieve major results. It isn’t just a short-term diet and workout plan—you’ll learn healthy habits you can keep for life.

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Your Transformation Starts Here: Volume 1

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Duration: 6 Weeks
Fitness Level: Beginner
Goal: Lose Weight
Workouts per Week: 3
Equipment: Minimal

You’ll perform three simple strength workouts a week, plus some simple active recovery like walking on two other days. No matter how much you have going on, you can do each workout in this program in less than 30 minutes a day. Use this plan for quick and effective total-body training and transform your physique!

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Your Transformation Starts Here: Volume 2

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Duration: 6 Weeks
Fitness Level: Intermediate
Goal: Lose Weight
Workouts per Week: 3
Equipment: Minimal

Each of these home-friendly workouts requires little to no equipment and features movements you’ll recognize from Volume 1 to continue training on your own. You’ll do three brief, intense, and innovative workouts a week, plus a little restorative cardio on two other days for active recovery. Take your functional exercises and total-body routines to the next level as you work out at home, at the gym, or anywhere!

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Your Transformation Starts Here: Volume 3

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Duration: 6 Weeks
Fitness Level: Advanced
Goal: Lose Weight
Workouts per Week: 4
Equipment: Full Gym

Complete your transformation with the final installment of simple yet effective workouts to advance your fitness to its highest level yet. Each workout is easy to follow and utilizes movements you’ll recognize from Volume 1 and Volume 2, plus advanced bodyweight exercises to take your functional fitness to its highest level yet! Some of the training is gym dependent, but you’ll get ideas about how to work around equipment hurdles!

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BodyFit: Plans For Getting Fit

Duration: 1 Week
Fitness Level: Intermediate
Goal: Get Fit
Workouts per Week: 4
Equipment: Full Gym

Julien’s weeklong plan burns fat and defines muscle using high-intensity circuit training. The workouts keep you on your toes with dumbbell, barbell, and bodyweight work that emphasizes functional strength. Repeat the weekly routine for up to 12 weeks or use it between other programs to stay lean year-round.

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30-Day Abs With Abel Albonetti

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Duration: 5 Weeks
Fitness Level: Beginner
Goal: Get Fit
Workouts per Week: 5
Equipment: Full Gym

This two-on, one-off plan hits the sweet spot of both frequency and intensity. You’ll do weighted work and supersets to make your abs pop, plus circuits for fat loss. These are short workouts to be attached to your current program, but you’ll feel them the next day!

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Ali Holman’s 20-Minute Fit

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Duration: 6 Weeks
Fitness Level: Beginner
Goal: Get Fit
Workouts per Week: 5
Equipment: Minimal

You’ll do 20-minute fitness routines that exercise your whole body five consecutive days a week, and rest on the weekends. They’ll help you lose weight, build lean muscle, and work up a sweat. The workout program is flexible, too! If you miss a day or need a different schedule, feel free to customize it. And you can do each routine at home without any special equipment.

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Beginner Machine Workouts For Women

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Duration: 4 Weeks
Fitness Level: Beginner
Goal: Get Fit
Workouts per Week: 3
Equipment: Full Gym

Don’t avoid the weight room because you don’t know what to do. Use this simple, effective program that uses common machines, and start getting fitter now! This is a great way to build a base of muscle and strength that can help you graduate to other weight training, or just change your life for the better.

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Bill Phillips Back To Fit

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Duration: 12 Weeks
Fitness Level: Beginner
Goal: Get Fit
Workouts per Week: 6
Equipment: Full Gym

Living a healthy life takes the right exercise, nutrition, and mindset. Plus, many people find it hard to stay motivated when faced with a long slog at the gym every day. That’s why Bill’s plan is based on high-intensity, high-efficiency workouts that are short, effective, and fit your life. You’ll alternate strength training and cardio to burn fat, build muscle, and transform your body.

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Combat Fit: 8-Week ACFT Fitness Plan

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Duration: 8 Weeks
Fitness Level: Beginner
Goal: Get Fit
Workouts per Week: 3-4
Equipment: Full Gym

The Army Combat Fitness Test, or ACFT, is a daunting physical challenge that all soldiers, regardless of age, gender, or background, will need to face head-on—and to pass. Across two four-week training phases, you’ll build a base of strength and conditioning, then hone it to a peak with practice testing. Phase 1 can be repeated as necessary to help anyone get closer to testing shape, no matter their fitness level. Phase 2 is a perfect “peaking” protocol for test day, and Army personnel can also follow it to pass the test again in the future!

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Duel: Marc Megna’s 6-Week Partner-Based Fitness Plan

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Duration: 6 Weeks
Fitness Level: Advanced
Goal: Get Fit
Workouts per Week: 5
Equipment: Full Gym

Performance coach and MuscleTech athlete Marc Megna will show you how to perform all of the training techniques you’ll encounter and demonstrate the best ways to assist and push your partner. The program teaches techniques that require both of you to work together to accomplish more than you would alone, like partner-assisted reps and partner-forced eccentric training.

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Full-Body Workout For Beginners

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Duration: 8 Weeks
Fitness Level: Beginner
Goal: Get Fit
Workouts per Week: 3
Equipment: Full Gym

Not sure where to start in the weight room? Start here. This is a no-frills, time-tested program to help you build muscle, burn fat, and build a knowledge base in resistance training that will serve you for years to come! You’ll use dumbbells and a few select machines to hit each muscle group three times a week, and walk out of the gym in 30-45 minutes feeling amazing. Stick with it and you will see results!

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FYR 2.0: Hannah Eden’s 8-Week Muscle-Building Fat-Loss Plan

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Duration: 8 Weeks
Fitness Level: Intermediate
Goal: Get Fit
Workouts per Week: 5
Equipment: Minimal

The response to Hannah Eden’s original FYR workout plan was overwhelming, prompting this BodyFit sequel. Over eight weeks, Eden leads you through five follow-along workouts per week where the goal is to burn fat while building shapely muscle. If this coach can’t motivate you, it’s time for a pulse check.

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Home Body: 8-Week At-Home Fitness Plan

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Duration: 8 Weeks
Fitness Level: Beginner
Goal: Get Fit
Workouts per Week: 5
Equipment: Minimal

Kim Nonstop isn’t just a NASM-certified personal trainer, she’s a force of nature, as this two-month workout plan amply demonstrates. Under Kim’s guidance, improve every aspect of your fitness without leaving the comfort and privacy of your own home. The Home Body workouts combine strength training, timed cardio intervals, AMRAP, yoga, mobility training, and kickboxing for an all-in-one plan to work up a sweat and build lean muscle and strength. If you have random equipment lying around, cool—Kim will show you what to do with it. But it’s not essential.

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James Grage: Rewired

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Duration: 9 Weeks
Fitness Level: Intermediate
Goal: Get Fit
Workouts per Week: 5
Equipment: Full Gym

Fitness starts on the inside. If you’ve ever tried a workout program only to slide out of shape later, this program is for you. First, you’ll take a personality test and find out what traits might be helping or harming your fitness goals. Armed with this knowledge, you’ll create a game plan for your unique personality. Yes, you’ll also receive rock-solid training and nutrition plans. But building the effective habits and mental strength to make this lifestyle stick is a big focus of this program.

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Kingmaker: 4 Weeks To Fighting Shape

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Duration: 4 Weeks
Fitness Level: Advanced
Goal: Get Fit
Workouts per Week: 5
Equipment: Full Gym

Fitness legend Mike Rashid created the perfect plan to be ready for anything—and look the part. Everything he’s learned from competitive bodybuilding, powerlifting, and boxing comes together in this incredible four-week gauntlet. You’ll mix classic barbell work, complexes, high-rep bodyweight finishers, and old-school conditioning to burn fat and build your lungs, legs, and will.

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Mind Body Fit: Your 90-Day Wellness Journey

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Duration: 13 Weeks
Fitness Level: Beginner
Goal: Get Fit
Workouts per Week: 5
Equipment: Minimal

In this innovative, holistic approach to fitness, you’ll enjoy complete follow-along video workouts, yoga classes, and guided meditations, as well as video guides to nutrition, wellness, and self-care. Our expert teachers will be your guides to building a better you from the inside out with this groundbreaking plan.

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Ready For Anything, Volume 1: Beginner Kettlebell Workouts

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Duration: 2 Weeks
Fitness Level: Beginner
Goal: Get Fit
Workouts Per Week: 3
Equipment: Minimal

Start your journey toward becoming a complete athlete with this two-week beginner kettlebell program. You’ll alternate strength and conditioning workouts three times a week, along with some simple active recovery like walking on two other days. No matter how much you have going on, you can do these workouts! Use this plan for quick and effective total-body training and find a new level of fitness!

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Ready For Anything, Volume 2: Full-Body Kettlebell Workouts

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Duration: 2 Weeks
Fitness Level: Intermediate
Goal: Get Fit
Workouts per Week: 4
Equipment: Minimal

In Ready for Anything: Volume 2, you’ll master full-body kettlebell movements and get an education in kettlebell programming that can carry over to everything else in your physical life. You’ll alternate strength workouts with conditioning and core workouts four times a week, along with some simple active recovery like walking on two other days. No matter how much you have going on, you can fit in these workouts—and even if you just have one kettlebell in your house, you can do this program.

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Ready For Anything, Volume 3: Double Kettlebell Workouts

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Duration: 2 Weeks
Fitness Level: Intermediate
Goal: Get Fit
Workouts per Week: 4
Equipment: Minimal

You could spend a lifetime exploring the multitude of ways to train with a single kettlebell, but adding a second one opens up a whole new world of exercises and techniques. If you’ve wanted to try double-kettlebell training but weren’t sure where to start, start here. You’ll alternate strength workouts with conditioning and core workouts four times a week, along with some simple active recovery like walking on two other days. This program won’t demand too much from you in time, recovery, or equipment.

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Strength And Muscle For Beginners

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Duration: 4 Weeks
Fitness Level: Beginner
Goal: Get Fit
Workouts per Week: 3
Equipment: Full Gym

Getting started in the gym can be really simple, as long as you have the right tools. Your three weekly workouts will build strength where you need it and give you just enough intensity to add muscle and burn fat. Whether you’re a complete beginner or a more experienced lifter looking for more structure, following this plan consistently will produce results.

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The 7-Day Six-Pack

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Duration: 8 Weeks
Fitness Level: Intermediate
Goal: Get Fit
Workouts per Week: 4
Equipment: Minimal

This plan addresses the workouts and diet you need to commit to every day of the week to see progress. Add it to any workout program to ensure you’ll look as fit as you feel. This plan is divided into three separate programs, Anywhere Abs, The Brick Builder, or The Shredder, so you can customize your training to match your goals.

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The Female Training Bible 12-Week Program

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Duration: 12 Weeks
Fitness Level: Beginner
Goal: Get Fit
Workouts per Week: 4
Equipment: Full Gym

Every day for the next 12 weeks, you can walk into the gym knowing exactly what to do. No more guessing! This is a great way to build a base of muscle and strength that can help you rock any outfit, thrive at any sport, or just change your life for the better. Stick with it, and you will see results!

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The Ultimate 30-Day Beginner’s Guide To Fitness

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Duration: 5 Weeks
Fitness Level: Beginner
Goal: Get Fit
Workouts per Week: 3
Equipment: Full Gym

Your guides, athletes Steve Cook and Kathleen Tesori, will present a new challenge every day. After 30 days, you’ll know how to train with barbells, machines, and just your body weight. You’ll learn how to make wise choices and manage a busy lifestyle. You’ll understand the ins and outs of fitness nutrition and smart supplementation. You’ll have everything you need to change your life.

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Total-Body Dumbbell Fix

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Duration: 4 Weeks
Fitness Level: Beginner
Goal: Get Fit
Workouts per Week: 4
Equipment: Dumbbells

Whether you work out at home, you’re struggling with a crowded gym, or you just want a simple, effective program, these workout videos are what you need. Every follow-along workout is presented in real time so you can follow your coach every step of the way. And all you need is 30 minutes and a single pair of dumbbells! Total-Body Dumbbell Fix is a modular, adaptable program. Reach for any of the five routines on days you can’t get to the gym but still want a burner of a workout. Or follow our templates for a complete three, four, or five-day program you can do anywhere. Depending on the weight and rep ranges you choose, the workouts can help you build muscle and strength or ratchet up calorie burn and endurance. It’s up to you!

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Total Fitness With Andy Speer

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Duration: 8 Weeks
Fitness Level: Beginner
Goal: Get Fit
Workouts per Week: 5
Equipment: Minimal Equipment

Strength. Size. Athleticism. Mobility. Earn it all and keep it, with this innovative exercise plan from world-class coach Andy Speer. In four two-week cycles, each culminating in a challenge workout that tests your progress, you’ll find where your limits are and push them into new territory. You’ll use weights, body weight, and targeted mobility and flexibility work. By the end, you’ll be able to jump and run like an athlete, throw around some heavy weights in the gym, and look lean and mean.

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BodyFit: Plans For Gaining Strength

Duration: 4 Weeks
Fitness Level: Intermediate
Goal: Gain Strength
Workouts per Week: 3
Equipment: Minimal

5×5 is a simple program that is highly customizable based on your experience level and what equipment you have on hand. It’s only a four-week plan, but it’s meant to be repeated for up to several months. Beginners who are ready to level up can use this plan, and intermediate or advanced lifters can gain with it, as well. The program instructions include options for tailoring 5×5 to your level.

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Get Strong In 3 Days A Week

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Duration: 4 Weeks
Fitness Level: Intermediate
Goal: Gain Strength
Workouts per Week: 3
Equipment: Full Gym

You don’t need to spend 5-6 days a week in the gym to build serious strength. This program is for anyone who wants to chase strength in their training, but can truly only swing it three times a week. When time is the hurdle, the enemy is complexity. The key to this program is to make everything brutally simple. Luckily, simplicity and strength go hand in hand.

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Mike O’Hearn’s Power Bodybuilding 12-Week Training Program

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Duration: 12 Weeks
Fitness Level: Intermediate
Goal: Gain Strength
Workouts per Week: 5
Equipment: Full Gym

Part bodybuilding, part powerlifting, Mike O’Hearn’s “power bodybuilding” training concept builds muscle, strength, and overall fitness all at the same time. Strength-building powerlifts (squat, deadlift, bench press) form the core of this program, but they’re surrounded by bodybuilding exercises and rep ranges. Every four weeks, you’ll systematically increase the weight you use on your main lifts. The result is a body that’s not just show and go, but show and dominate—superhero-style.

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Ph3: Layne Norton’s Power Hypertrophy 13-Week Trainer

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Duration: 13 Weeks
Fitness Level: Advanced
Goal: Gain Strength
Workouts per Week: 5
Equipment: Full Gym

Layne’s strength and muscle program is for advanced lifters with a base of fitness who want to maximize their strength and muscle mass. It’s centered around the “big three” lifts from powerlifting, but works for strong bodybuilders, too. You’ll lift heavy, do targeted accessory work to fill in the gaps, and perform blood flow restriction training to add extra volume without getting beat up!

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Powerlifting For Beginners

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Duration: 4 Weeks
Fitness Level: Beginner
Goal: Gain Strength
Workouts per Week: 3
Equipment: Full Gym

Powerlifting for Beginners relies on a classic 5×5-style progression of the big lifts, plus just the right amount of higher-rep accessory work. It’s only a four-week plan, but it’s meant to be repeated for up to several months. Beginners who are ready to master the barbell lifts can thrive on this plan, but intermediate or advanced lifters can see great gains with it, as well.

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Serious Strength In 8 Weeks

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Duration: 8 Weeks
Fitness Level: Beginner
Goal: Gain Strength
Workouts per Week: 4
Equipment: Full Gym

This eight-week strength program is designed for people who work out consistently but perhaps haven’t stuck with a structured, periodized plan for weeks or months straight. The initial weeks of this plan are structured with exercises and rep ranges that are proven to build muscle and strength. Then, as the plan progresses, you’ll transition into more focused strength-building work. This progressive plan lets you experience firsthand how differences in programming produce different results.

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Squat Every Day

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Duration: 5 Weeks
Fitness Level: Advanced
Goal: Gain Strength
Workouts per Week: 7
Equipment: Minimal

The squat is one of the most powerful human movements and has a wide range of benefits. By squatting heavy every day, you’ll do more to transform your body than focusing on anything else. If you commit to Squat Every Day, you’ll master 11 different squat variations. You’ll increase weight daily to ensure consistent growth, and train other body parts after squatting so you can build size everywhere you want it. And you’ll do it all in 60-90 minutes per day.

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Total-Package Strength With Anthony Fuhrman

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Duration: 6 Weeks
Fitness Level: Intermediate
Goal: Gain Strength
Workouts per Week: 4
Equipment: Full Gym

Fuhrman’s unique approach to strength building has helped him rise in the ranks of strongman—but this program isn’t just for strongman athletes! It’s for any aspiring lifter who wants to master the fundamentals, see the numbers on the bar go up, and feel as good as they look.

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Uplifted: Build Muscle And Strength With Meg Squats

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Duration: 8 Weeks
Fitness Level: Intermediate
Goal: Gain Strength
Workouts per Week: 5
Equipment: Full Gym

Meg Squats’ Uplifted is for anyone who wants to learn the essentials of strength training and feel the thrill of seeing the weight on the bar go up. It can serve as an introduction to powerlifting-style training, or as an efficient way to build total-body strength, muscle, and overall fitness. Each workout in Meg’s program focuses on variations of the three big lifts: squat, bench, and deadlift. Each day you’ll work systematically on one lift, do just the right amount of accessory work, and then finish with some unapologetic gains-chasing muscle work!

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BodyFit: Performance Plans

Duration: 6 Weeks
Fitness Level: Advanced
Goal: Performance
Workouts per Week: 4
Equipment: Full Gym

Charlie Mike is not for beginners. It’s specifically designed for women and men who are physically and mentally ready to perform challenging lifts and hard-as-nails conditioning work. Ashley Horner’s six-week program is going to help you get more explosive, more powerful, stronger, and leaner. When you’re done, you’re also going to feel, look, and perform like a badass.

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Kris Gethin’s Man Of Iron

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Duration: 24 Weeks
Fitness Level: Advanced
Goal: Performance
Workouts per Week: 3-5
Equipment: Full Gym

Kris Gethin is embracing a challenge unlike anything you’ve ever seen: preparing for a full distance triathlon while training like a bodybuilder. You can follow his exact plan, or just sit back and watch his journey in this documentary-style program!

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Marc Megna’s AMP: 8-Week Aesthetics Meets Performance Trainer

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Duration: 8 Weeks
Fitness Level: Intermediate
Goal: Performance
Workouts per Week: 6
Equipment: Full Gym

Marc Megna’s AMP training program is designed to help you reach multiple goals and diversify your fitness portfolio. The workouts can be done in a simple gym with basic equipment. All you need are bars, benches, and dumbbells! The program is broken into four progressive, systematic two-week phases. They build off of one another so you can develop your strength, power, and aesthetics!

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MFT28: Greg Plitt’s 4-Week Military Fitness Trainer

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Duration: 4 Weeks
Fitness Level: Advanced
Goal: Performance
Workouts per Week: 11
Equipment: Full Gym

You’ll perform two resistance workouts on every training day: a morning mass session and an evening fat-burning session, plus one HIIT session a week. MFT28 will radically improve your overall fitness level. You will build lean mass, gain strength, increase muscular endurance, lose fat, boost your power, and become faster and better in every way. You’ll become a warrior, even if you’re not a soldier.

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Ripped Remix

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Duration: 4 Weeks
Fitness Level: Advanced
Goal: Performance
Workouts per Week: 5
Equipment: Minimal

You can burn fat on cardio machines, or you can do it with battle ropes, barbells, and superman push-ups. Michael Vazquez’s hybrid training style provides cardio’s fitness benefits, but with an advanced skills-and-strength focus that hones a more developed, more capable athlete. This is no beginner bootcamp. You’ll do high-rep, high-volume, high-intensity workouts that demand total concentration.

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Train Like An Athlete

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Duration: 4 Weeks
Fitness Level: Intermediate
Goal: Performance
Workouts per Week: 3
Equipment: Full Gym

Elite athletes in top training facilities don’t waste their time while in the gym. They focus on building strength, speed, mobility, and conditioning that carries over to the widest array of activities, and that gives them more than it takes out of them. That’s how you’ll train for this game-changing month! You’ll build muscle and strength with targeted big lifts, but also build a hotrod engine and overall athleticism to match.

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Triple Threat Hybrid Training Program

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Duration: 4 Weeks
Fitness Level: Intermediate
Goal: Performance
Workouts per Week: 5
Equipment: Full Gym

The workouts alternate between strength training, bodybuilding, and conditioning, then combine all three training styles for weekly hybrid workouts. You’ll squat, bench press, and deadlift to build strength; you’ll perform isolation movements for hypertrophy; you’ll sweat your face off with conditioning training; and you’ll become a better athlete than you’ve ever been.

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True Muscle: 9 Weeks To Elite Fitness

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Duration: 9 Weeks
Fitness Level: Intermediate
Goal: Performance
Workouts per Week: 3
Equipment: Full Gym

True Muscle is the hybrid fitness program you’ve been waiting for. It delivers muscle, but also strength, conditioning, and overall badass athleticism. Expert trainer Nick Tumminello and former NFL player Steve Weatherford will be your teachers over the next nine weeks. You’ll start on a body-part split, but progress to intense full-body training over the course of three phases. You’ll get the coaching you need to improve at classic movements and learn some game-changing new ones.

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