Workouts

Whether you're a beginner, in the middle of your fitness journey, or an advanced athlete aiming for the top, we have the ideal workout plan for you. Our expert-designed routines are customized for every fitness level, guaranteeing that you make the most of each session.

Ready to turn your fitness goals into reality?
Choose your level below and let’s begin!

6-Week Beginner Full-Body
Workout Plan

Welcome to your 6-week beginner full-body workout plan! Designed to be performed 2 to 3 times a week, this routine requires no equipment and is perfect for anyone looking to build strength, improve flexibility, and enhance overall fitness. Each session is balanced to target multiple muscle groups, ensuring a comprehensive workout that will help you develop a solid foundation.

Here’s what your routine will look like:

  • Air Squats with Arm Raise - 2 sets of 20
  • Push-Ups with a Rotation - 2 sets of 16 (8 each arm)
  • Alternating Reverse Lunges - 2 sets of 20 (10 each leg)
  • Superman with a Hold - 2 sets of 15
  • Floor Bridges - 2 sets of 15
  • Plank - 45 seconds

This plan is designed to be both challenging and achievable, progressively building your strength and endurance over six weeks. Remember to warm up before each session and cool down afterward to prevent injury and aid recovery. Stay consistent, listen to your body, and most importantly, have fun as you embark on this fitness journey!

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Two people planking at the gym

6-Week Intermediate Full-Body Dumbbell Workout Plan

Welcome to your 6-week intermediate full-body workout plan! This program is designed for those who have a foundation in fitness and are ready to take their strength and endurance to the next level. Using only dumbbells, this routine will challenge you with compound movements that target multiple muscle groups, ensuring a comprehensive and effective workout. Aim to perform these exercises 2 to 3 times a week for optimal results.

Here’s what your routine will include:

  • Dumbbell Goblet Squats - 3 sets of 15
  • Dumbbell Romanian Deadlift - 3 sets of 12
  • Floor Press - 3 sets of 15
  • Bent Over Rows - 3 sets of 12
  • Dumbbell Overhead Press - 3 sets of 15
  • Dumbbell Pullover- 3 sets of 12

This plan is structured to build strength, enhance muscle tone, and improve overall fitness. Each exercise is carefully selected to work different parts of your body, ensuring balanced development. Be sure to warm up before starting your workout and cool down afterward to prevent injury and aid recovery. Stay committed, challenge yourself, and enjoy the process as you progress through this intermediate program!

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8-Week Advanced Split Workout Plan: Pull, Push, Legs

Welcome to your 8-week advanced split workout plan! Designed for those who have significant experience with strength training, this program utilizes barbells, cables, a box, and a bench to maximize muscle growth and performance. Structured around a pull, push, and legs split, this routine ensures focused and balanced development of your entire body. Perform these workouts three times a week, alternating between pull, push, and leg days. 

Here’s a breakdown of your weekly routine:

Pull Day
  • Barbell Deadlift - 4 sets of 10
  • Lat Pull-Down - 3 sets of 12
  • Seated Cable Rows - 3 sets of 10
  • Dumbbell Bench Fly - 3 sets of 12
  • Cable Triceps Pull-Down - 3 sets of 10
Push Day
  • Bench Press - 3 sets of 12
  • Leg Press - 3 sets of 10
  • Barbell Overhead Press - 3 sets of 10
  • Alternating Biceps Curls - 3 sets of 12
  • Standing Cable Palloff Press - 3 sets of 12 (6 each side)
Leg Day
  • Barbell Squats - 3 sets of 10
  • Straight Leg Deadlifts - 3 sets of 10
  • Walking Dumbbell Lunges - 3 sets of 12
  • Weighted Hip Thrust - 3 sets of 10
  • Leg Press - 3 sets of 12

This program is meticulously crafted to enhance strength, build muscle, and improve overall athletic performance. Each workout targets specific muscle groups to ensure balanced development. Always remember to warm up before your sessions and cool down afterward to prevent injury and support recovery. Stay dedicated, push your limits, and enjoy the transformative results over the next eight weeks!

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