Train

Free Workouts

Programs and sessions for every goal and level.

Workout plans

Full-body strength (3 days/week)

Squat, bench, deadlift, rows, overhead press. 4 sets of 6-8 reps.

Glute & lower-body builder

Hip thrusts, Bulgarian split squats, RDLs, cable kickbacks.

Push / Pull / Legs split

Classic 6-day hypertrophy split for intermediate lifters.

20-minute HIIT finisher

Burpees, kettlebell swings, mountain climbers, jump squats.