Workout Book

Discover expertly crafted workout programs tailored to your fitness goals and experience level

Total Body Transformation

A comprehensive 12-week program designed to build lean muscle and burn fat through a combination of strength training and cardio.

Intermediate12 weeks4 sessions/week45-60 min per session

Equipment:

Dumbbells, Resistance Bands, Pull-up Bar

Strength

Beginner Strength Foundation

Perfect for newcomers to strength training. Build a solid foundation with basic movements and proper form.

Beginner8 weeks3 sessions/week30-40 min per session

Equipment:

Bodyweight, Light Dumbbells

Cardio

HIIT Fat Burner

High-intensity interval training program to maximize calorie burn and improve cardiovascular fitness.

Advanced6 weeks5 sessions/week20-30 min per session

Equipment:

None Required

Home Workout

Home Warrior Workout

No gym? No problem! Build strength and endurance with minimal equipment in the comfort of your home.

Intermediate10 weeks4 sessions/week35-45 min per session

Equipment:

Resistance Bands, Yoga Mat

Powerlifting

Powerlifting Primer

Master the big three lifts - squat, bench, and deadlift. Build raw strength and power.

Advanced16 weeks4 sessions/week60-75 min per session

Equipment:

Barbell, Squat Rack, Bench

Flexibility

Yoga Flexibility Flow

Improve flexibility, balance, and mental clarity with this progressive yoga program.

Beginner8 weeks3 sessions/week40-50 min per session

Equipment:

Yoga Mat, Yoga Blocks

Calisthenics

Calisthenics Core

Develop a rock-solid core and impressive bodyweight strength with this calisthenics program.

Intermediate10 weeks4 sessions/week45-60 min per session

Equipment:

Pull-up Bar, Dip Bars

Bodybuilding

Bodybuilding Split

A classic bodybuilding split to target individual muscle groups for maximum hypertrophy.

Advanced12 weeks5 sessions/week60-75 min per session

Equipment:

Full Gym

CrossFit

CrossFit Conditioning

Improve your work capacity and overall fitness with high-intensity CrossFit-style workouts.

Advanced8 weeks5 sessions/week45-60 min per session

Equipment:

Barbell, Kettlebell, Jump Rope

Kettlebell

Kettlebell Kickstarter

A beginner-friendly introduction to kettlebell training for building strength and endurance.

Beginner6 weeks3 sessions/week30-45 min per session

Equipment:

Kettlebell

Wellness

Active Aging

A gentle program for seniors to improve strength, balance, and mobility.

Beginner12 weeks3 sessions/week20-30 min per session

Equipment:

Chair, Light Resistance Bands

Wellness

Post-Natal Recovery

A safe and effective program to help new mothers regain core strength and overall fitness.

Beginner8 weeks3 sessions/week20-30 min per session

Equipment:

Bodyweight, Yoga Mat

Sport-Specific

Runner's Strength

A strength training program designed to improve running economy and prevent injuries.

Intermediate10 weeks2 sessions/week30-40 min per session

Equipment:

Dumbbells, Resistance Bands

Sport-Specific

Swimmer's Power

A dry-land training program to improve power and endurance in the pool.

Advanced12 weeks3 sessions/week45-60 min per session

Equipment:

Pull-up Bar, Medicine Ball, Resistance Bands