Foundational Fitness Programs — Instant Download
13 programs across every level, split, and goal. Find the one that fits your journey.
Showing 13 of 13 programs
A comprehensive 6-month guide built to form the base you will use to grow from during your fitness journey. Push/Pull/Legs split with progressive overload, reverse pyramid training, and structured rest days.
$15
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A 12-week course covering weight training basics with cardio to help you build muscle, tone your body, and gain confidence. Lower body and core focused with upper body elements for balance.
$15
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A rapid-start 4-week full body program to get you comfortable in the gym. Learn the essential movements, build a routine, and develop the habit of training consistently.
$15
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A gentle 4-week introduction to the gym. Full body sessions focused on building confidence, learning proper form, and establishing a training routine you actually enjoy.
$15
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A 4-day upper/lower split focused on building raw strength. Higher frequency, heavier compound lifts, and structured deloads to keep you progressing week over week.
$15
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An 8-week program designed to build and shape your glutes while toning your full body. 4 days a week with 2 lower body and 2 upper body sessions.
$15
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A 12-week muscle-building program for men who've outgrown beginner routines. PPL split at 5 days per week with high volume, drop sets, and supersets for maximum hypertrophy.
$15
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A 12-week strength program for women who want to get seriously strong. Upper/lower split at 4 days per week with heavy compound lifts and structured progression.
$15
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A 6-week full body program combining resistance training and HIIT to maximize fat loss while preserving muscle. Works for men and women at any starting point.
$15
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No gym? No problem. An 8-week full body program using minimal equipment — dumbbells, bands, and bodyweight. Train from home with real structure and progression.
$15
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The classic bodybuilding split: Chest, Back, Shoulders, Arms, Legs. One body part per day, maximum volume, maximum pump. 12 weeks of old-school muscle building.
$15
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A 16-week periodized strength program for advanced lifters. 4-week mesocycles with accumulation and intensification phases. Push your squat, bench, and deadlift to new PRs.
$15
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A 12-week advanced physique program for women who want to sculpt, build, and refine. 5-day PPL split with periodized volume and targeted weak point training.
$15
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