Database
Training programs
14 twelve-week templates with real exercise picks, phases and progression — for no equipment, home dumbbells, or a full gym.
Most looked up
- Full body 2x (no equipment, beginner) — 2 days/week · beginner
- Full body 3x (no equipment, beginner) — 3 days/week · beginner
- Busy 25-minute 3x (no equipment) — 3 days/week · beginner
- Upper/Lower 4x (no equipment, intermediate) — 4 days/week · intermediate
- Full body 2x (dumbbells + bands, beginner) — 2 days/week · beginner
- Full body 3x (dumbbells + bands) — 3 days/week · beginner
- Upper/Lower 4x (dumbbells + bands, intermediate) — 4 days/week · intermediate
- Full body 2x (gym) — 2 days/week · beginner
- Full body 3x (gym, beginner) — 3 days/week · beginner
- Full body 3x (gym, intermediate) — 3 days/week · intermediate
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- Full body 2x (no equipment, beginner)2 days/week · beginner
- Full body 3x (no equipment, beginner)3 days/week · beginner
- Busy 25-minute 3x (no equipment)3 days/week · beginner
- Upper/Lower 4x (no equipment, intermediate)4 days/week · intermediate
- Full body 2x (dumbbells + bands, beginner)2 days/week · beginner
- Full body 3x (dumbbells + bands)3 days/week · beginner
- Upper/Lower 4x (dumbbells + bands, intermediate)4 days/week · intermediate
- Full body 2x (gym)2 days/week · beginner
- Full body 3x (gym, beginner)3 days/week · beginner
- Full body 3x (gym, intermediate)3 days/week · intermediate
- Upper/Lower 4x (gym, intermediate)4 days/week · intermediate
- Upper/Lower + PPL 5x (gym, intermediate)5 days/week · intermediate
- Push/Pull/Legs 6x (gym, intermediate-advanced)6 days/week · intermediate
- Glute-emphasis full body 3x (gym, women)3 days/week · beginner