An introduction to using bands for beginners. Upper Body / Lower Body workouts alternate, 3 days per week on Monday, Wednesday, and Friday. There is an included 20-minute core circuit for Saturdays, for those who want a little bit of extra work. After month 1, the movements become slightly more complex and the client is introduced to some new exercises to keep it interesting.

These exercises will target your glutes, but it's up to you to make the moves challenging! To get maximum shape, throw one or two of these workouts into your usual workout routine. You can also add one to the end of your leg workout, or do one before you hit the stair climber.

This upper/lower split plan, supported by instructional videos, can be performed 3 or 4 days a week; for a 3-day schedule, the next week starts with the unperformed workout from the previous week, continuing the cycle. The plan focuses on building strength with compound lifts, starting with lighter movements and higher reps in Week 1, progressively increasing weight and lowering reps over the weeks. Progressive overload is achieved by manipulating RPE (Rate of Perceived Exertion) and/or reps per set, with the goal of lifting more weight for the same number of reps in Week 6 compared to Week 2.

This full body 3-day split program is designed for strength building when all you have access to is dumbbells. Training 3 days a week allows for muscle growth and full recovery between workouts. However, in order to be effective for muscle growth, you need to train with high intensity . Progressing over two 4-week mesocycles, gym goers will be hit with enough stimuli to continue to progress their strength goals.

This full body 2-day split program is designed for strength building when all you have access to is dumbbells. Progressing over two 4-week mesocycles, gym goers will be hit with enough stimuli to continue to progress their strength goals.

This 8 week online program is designed to blast fat, boost metabolism and build muscle. You will be doing a combination of heavy-weight/low-rep, light-weight/high rep and moderate weight to overload the muscles with differing intensities for each of the 3 full body workouts. If you find the workouts becoming slightly easier from one week to the next, just increase weights on your superset and triset days or increase the reps in the circuit. On training days, there is a quick HIIT session. On non-weight training days, there is a longer steady state cardio session about 65-75 % of your maximum heart rate.

This 8-week workout program, available online with included videos, emphasizes technique improvement and builds work capacity through progressive overloading, with weekly weight increases. It also enhances muscle tension to boost strength and development,

The “Progressions” program is an online fitness plan featuring video-guided workouts for legs, pull (back/biceps), and push (chest/delts/triceps) across eight weeks, split into two phases (Weeks 1-4 and 5-8). It includes progressive increases in sets, reps, and RPE (6-10) with exercises like barbell squats, deadlifts, bench presses, and curls, supported by consistent warm-ups. Weekly adjustments enhance strength and hypertrophy, with videos providing form and progression guidance.

This 8-week workout program, available online with included videos, emphasizes technique improvement and builds work capacity through progressive overloading, with weekly weight increases. It also enhances muscle tension to boost strength and development,