Ready-made programs

Two strength days and two conditioning days. Big compound lifts and hard intervals burn far more than crunches do, and the strength work protects muscle while you are eating less — which is what keeps the weight off afterwards.

4 sessions · 19 exercises · Fat loss

Three full-body sessions a week, hitting every major movement each time. The simplest way to start, and hard to beat while you are still adding weight week on week.

3 sessions · 12 exercises · Build a base

The classic six-day split. Each muscle group gets trained twice a week with enough volume to grow, and the split keeps sessions short enough to stay sharp.

3 sessions · 15 exercises · Build muscle

Four days split between upper and lower body. A good middle ground when six days is too much but three feels too little.

4 sessions · 17 exercises · Strength and size

No gym, no weights, no excuses. Three sessions a week using only body weight — enough to build real strength if you push the reps.

3 sessions · 12 exercises · Stay fit anywhere

Everything here needs nothing but a pair of dumbbells. Built for a home setup, but it works just as well in a crowded gym when the racks are all taken.

4 sessions · 16 exercises · Home gym

A short core finisher you can bolt onto the end of any session, or run on its own when time is tight. Fifteen minutes, no equipment.

1 session · 5 exercises · Stronger midsection