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Plans that deliver results
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4 weeks2 days per weekStrong Squats and Legs: Phase 2
The Strong Squats and Legs: Phase 2 Training Plan is designed for exercisers who want stronger squats and legs, are committed to training two days a week, for four weeks, and have completed the Strong Squats and Legs - Phase 1 Training Plan.
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4 weeks2 days per weekTotal-Body Reset: Phase 1
This plan is for someone who needs help in building consistency with their training and would like a realistic plan to get back on track or if you’re looking for a fresh change from your regular routine
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4 weeks4 days per week5/3/1 Strength Program: Phase 3
This program is a follow up from the previous Phase 2, complete Phase 1 & 2 first before completing this program as you would need to understand RIR and your baselevel 1RM% and have worked up to a 95% 1RM
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4 weeks3 days per week30-Day Motivation Challenge
The 30-Day Motivation Challenge is designed for the newbie exerciser looking to get on track and stay there with an easy-to-follow plan.
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4 weeks2 days per week
Strong Squats and Legs: Phase 1
The Strong Squats and Legs - Phase 1 Training Plan is designed for exercisers who want a training program that will give them stronger squats and legs and are committed to training legs two days a week, for four weeks.
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4 weeks4 days per week30-Day Ab Challenge
30-Day Ab Challenge is a 15-30 minute, 4 workouts a week training plan designed for the casual gym goer who is looking to improve their core training, from muscle building, to stability, to core tightness, this program has it all!
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4 weeks4 days per week
5/3/1 Strength Program: Phase 2
This program is a follow up from the previous Phase 1, complete Phase 1 first before completing this program as you would need to understand RIR and your baselevel 1RM%.
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4 weeks3 days per weekPowerlifting 101
The Powerlifting 101 program is designed to help you work up to a true 3 rep max, which gives you your opening attempt for a powerlifting competition.
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4 weeks4 days per weekSuperset Challenge
The Superset Challenge Training Plans is designed to help you get the most out of your time in the gym with quick and efficient workouts. Each workout targets different muscle groups so every week your entire body will get time and attention.
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4 weeks4 days per weekMachine-Only Full-Body Toned
The Machine-Only Full-Body Toned training plan is designed to help beginner to intermediate gym goers move their bodies and feel accomplished. In these workouts, you’ll use a variety of machines to provide external stabilization and tone your full body.
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2 weeks3 days per weekFunctional Fitness Fundamentals
Energize your whole body with three full-body workouts that challenge both your strength and endurance. The focus is on strong compound movements, control of the core, and accessory movements.
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4 weeks4 days per week
5/3/1 Strength Program: Phase 1
This program is for new lifters who have never done a strength program and would like to start testing their 1RM. This will get you started making sure proper movements and muscles are performed and executed safely.
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4 weeks3 days per weekPostpartum Workout Plan
This Postpartum workout plan is for women who are at least 12 weeks postpartum and have clearance from a doctor to return to exercise. This plan is designed to help you strengthen your core/pelvic floor and slowly build your overall strength.
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4 weeks4 days per weekAdvanced Get Strong: Phase 2
This Advanced Get Strong program is designed to help you get stronger with your main barbell movements. For best result complete advanced get strong phase 1 prior to doing phase 2.
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4 weeks2 days per weekStrong Abs & Core
The Strong Abs & Core Training Plan is designed for exercisers who want a stronger core and are ready to commit to a Training Plan two days a week, for four weeks.
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4 weeks4 days per weekGet Strong for Beginners: Phase 3
The Get Strong Training Plan is designed for people who want to increase their overall strength with effective and efficient resistance training workouts. This specific training plan is built upon Phase 1 and Phase 2 of the Get Strong program.
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6 weeks3 days per weekStarter Series: Get Fit
The Starter Series: Get Fit Training Plan is for those just starting their fitness journey who wants to get stronger and healthier with an easy-to-follow plan.
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4 weeks4 days per weekAdvanced Get Strong: Phase 1
This Advanced Get Strong program is designed to help you get stronger with your main barbell movements.
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6 weeks3 days per weekIntermediate Get Lean
The Intermediate Get Lean program is designed for individuals with some lifting experience who want to use a program that ramps up the difficulty and volume over a six-week program to burn a little extra fat in the gym.
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4 weeks3 days per weekGet Strong for Beginners: Phase 2
The Get Strong training plan is designed for people who want to increase their overall strength with effective and efficient resistance training workouts.
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6 weeks2 days per weekStarter Series: Get Flexible
The Starter Series: Get Flexible training plan is for those just starting their fitness journey who wants to improve their mobility and flexibility with limited equipment in under 15 minutes per session.
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4 weeks2 days per weekAdvanced Kettlebell
This Advanced Kettlebell Training Program is designed for intermediate exercisers who want to level up their Kettlebell game and fitness level by doing these upper and lower-body workouts with only a kettlebell!
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6 weeks3 days per weekHalf Marathon Prep
Runners who have completed a 10km run looking to challenge the 21 km distance in 6 weeks. This 3x per week program will have you do one interval, one tempo and one long run per week
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4 weeks2 days per weekCalisthenics for Beginners: Phase 3
The Calisthenics for Beginners: Phase 3 Training Plan is designed for beginner exercisers who want to do gymnastics exercises as part of their exercise regime and have mastered the Calisthenics for Beginners: Phase 2 Training Plan.
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6 weeks3 days per weekStarter Series: Build Strength
Starter Series: Build Strength is an intro to strength program for the beginner gym goer. Designed to push newer gym goers past their previous plateaus to get their body moving weights like never before!
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4 weeks2 days per weekFull-Body Conditioning
The Full-Body Conditioning Training Plan is a 2 workout a week, 4-week training plan. The workouts in this training plan range from 20-35 minutes to build up your stamina. Each exercise just uses your bodyweight, so can happily be done anytime, anyplace!
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4 weeks2 days per weekBench Press Program: Phase 3
The Bench Press Program: Phase 3 is designed for the advanced lifters who have completed Bench Press Phases 1 & 2. In this phase, intensity will be at 9, so having a spotter will be highly recommended as we will be testing heavy weight at a higher percentage of intensity!
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4 weeks2 days per weekGlute Finisher: Add-On
The Glute Finisher Add-On is for the casual exerciser looking to get an extra booty burn at the end of their regularly planned workouts in just 10 extra minutes.
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4 weeks3 days per week
Calisthenics for Beginners: Phase 2
The Calisthenics for Beginners: Phase 2 Training Plan is designed for advanced exercisers who want to do gymnastics exercises as part of their exercise regime, have a goal of doing a handstand, pull-up, ring dip, muscle up or front lever and have mastered the Calisthenics for Beginners: Phase 1.
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6 weeks2 days per weekStarter Series: Lose Weight
This Training Plan is written for those who are new to the gym and are looking to lose weight while working out twice a week for only 6 weeks! This workout can be done at home or at the gym based on the equipment you have
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4 weeks2 days per week
The Bench Press Program: Phase 2
The Bench Press Program: Phase 2 is intended for intermediate to advanced lifters who have already completed Phase 1. In this phase we will focus on increasing intensity from the previous phase, time get strong! Also including mobility stretches.
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6 weeks2 days per weekStrong and Lean Legs
Build strength in your legs with this simple training program only two days per week. One day focusing on squats and quads and the second day focusing on glutes and hamstrings.
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6 weeks2 days per weekStarter Series: Build Muscle
The Starter Series: Build Muscle program is an introductory program for beginners looking to add muscle.
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4 weeks3 days per week
Calisthenics for Beginners: Phase 1
The Calisthenics for Beginners: Phase 1 Training Plan is designed for people who want to add gymnastics exercises to their exercise regime or have a goal of doing a handstand, pull-up, ring dip, muscle up, or front lever.
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4 weeks3 days per week15-Minute Abs & Core Challenge
This program is written for beginners who are looking to build muscle and strength in their core, all in under 15 minutes!
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4 weeks2 days per week
Bench Press Program: Phase 1
The Bench Press Program: Phase 1 is designed for individuals who want to start mastering the fundamental movements of the Bench Press and build a base level of strength & speed.
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4 weeks2 days per weekStrong Core
This Strong Core program is designed to target all the muscles in your core. It includes two 15-minute workouts a week to get you the best results.
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6 weeks2 days per weekStarter Series: Get Toned
The Starter Series: Get Toned program is for the beginner who wants to build a fit body with just two workouts a week.
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6 weeks3 days per week10km Race Prep
Runners who have completed a 5km run looking to challenge the 10km distance in 6 weeks. This program has 3 workouts per week and will have you do one interval, one tempo, and one long run per week.
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4 weeks3 days per weekGet Flexible: Level 3
The Get Flexible: Level 3 is designed for those who want to get loose and level up their flexibility!
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4 weeks3 days per weekNew You Jump Start: Phase 3
The New you Jump Start: Phase 3 will be similar to Phase 2, but now we will add an extra session for a total of 3 and splitting it into an Upper, Lower, and Full Body split
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4 weeks3 days per weekMuscle Builder: At-Home
This Muscle Builder program is designed to help you build more muscle from the comfort of your home. You only need sets of dumbbell and resistance bands to complete these workouts!
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4 weeks3 days per weekGet Strong for Beginners: Phase 1
The Get Strong Training Plan for Beginners is designed for people who want to increase their overall strength with resistance training. The workouts require a bench, dumbbells, and some machines.
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1 weeks4 days per week7-Day At-Home Challenge
These 30-minute workouts will get your whole body progressing as if you were training at the gym, but at the comfort of anytime and anyplace.
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4 weeks3 days per weekLow-Impact Muscle Builder
This Low-Impact Muscle Builder is designed for the beginner to intermediate exerciser looking to add more muscle while keeping their joints happy and healthy.
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4 weeks4 days per weekWeight Loss at Home
4 weeks of bodyweight functional strength training combined with some fun cardio hits will maximize your calorie burn. Get optimal results with just 4 quick and efficient workouts a week!
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4 weeks2 days per weekUpper-Body Toning
This Upper-Body Toning program is for someone who wants to put more upper-body muscle and get more definition. These two sessions will allow you to target all the different muscles in your upper-body leaving the gym with a great pump.
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4 weeks2 days per weekSingle Station Toning
The Single Station Toning Training Plan is designed for people who want to see more muscle tone in their entire body and want to set up their workout in one spot in the gym, or at home. The Training Plan requires a bench and dumbbells.
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4 weeks2 days per week
New You Jump Start: Phase 2
The New you Jump Start: Phase 2 will be similar to Phase 1, but now we will progress the movements!
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4 weeks4 days per weekGet Fit: Level 3
Get Fit: Level 3 is a straight-forward 4 times a week program that balances intensity and volume to help you improve your fitness rapidly.
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4 weeks4 days per weekPowerbuilding Phase 3
This Powerbuilding program is designed to help you get stronger while also putting on muscle mass.
2 weeks
6 days per week
15 Minutes a Day HIIT Challenge
The 15 Minutes a Day HIIT Challenge is designed for new/returning exercisers who want to be active every day, but who don’t have a lot of time to work out.
4 weeks
5 days per week
Full-Body Stretch Routine
The Full-Body Stretch Routine is designed to help you gain flexibility, as well as increase your mobility.
4 weeks
3 days per week
Build Strength: Level 2
Build Strength: Level 2 is designed for casual exercisers who want to start gaining strength around the big three movements!
6 weeks
3 days per week
Soccer Strength Program
The Soccer Strength Program is designed for soccer players looking to improve their game without having to go to the field.
4 weeks
4 days per week
Muscle Builder: Phase 2
This workout has 12 complete workouts that will allow individuals to follow a push, pull, leg and arm pattern in order to stimulate recovery, while increasing overall volume to maximize hypertrophy results.
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