Free programs
30 minutes. 3 days. 6 weeks.
Two complete resistance training programs you can run from your living room or your local gym. No email required. No upsells. Just the work.
Choose your program:
Foundation Programs — 30 min
Men's Program
The Foundation Build
A strength-focused full-body program designed to build muscle, improve posture, and establish a training habit that actually sticks. All you need is a pair of dumbbells and a bench or sturdy chair.
Weeks 1–2
Learn the movements
Day A — Push & Legs
- ▸Goblet Squat — 2x10
- ▸Push-up (or Incline DB Press) — 2x10
- ▸One-Arm Dumbbell Row — 2x10/side
- ▸Romanian Deadlift — 2x10
- ▸Plank — 2x30 sec
Day B — Pull & Hinge
- ▸Dumbbell Romanian Deadlift — 2x10
- ▸Dumbbell Overhead Press — 2x10
- ▸Lat Pulldown (or Band Pulldown) — 2x10
- ▸Reverse Lunge — 2x8/leg
- ▸Dead Bug — 2x8/side
Day C — Full Body
- ▸Goblet Squat (heavier) — 2x8
- ▸Incline Dumbbell Press — 2x10
- ▸Chest-Supported Row — 2x10
- ▸Farmer's Carry — 2x40 sec
- ▸Ab Wheel (or Plank) — 2x8 or 30 sec
Weeks 3–4
Add a set, find your working weight
Day A — Push & Legs
- ▸Goblet Squat — 3x10
- ▸Push-up (or Incline DB Press) — 3x10
- ▸One-Arm Dumbbell Row — 3x10/side
- ▸Romanian Deadlift — 3x10
- ▸Plank — 3x30 sec
Day B — Pull & Hinge
- ▸Dumbbell Romanian Deadlift — 3x10
- ▸Dumbbell Overhead Press — 3x10
- ▸Lat Pulldown (or Band Pulldown) — 3x10
- ▸Reverse Lunge — 3x8/leg
- ▸Dead Bug — 3x8/side
Day C — Full Body
- ▸Goblet Squat (heavier) — 3x8
- ▸Incline Dumbbell Press — 3x10
- ▸Chest-Supported Row — 3x10
- ▸Farmer's Carry — 3x40 sec
- ▸Ab Wheel (or Plank) — 3x8 or 30 sec
Weeks 5–6
Progressive overload — push the weight
Day A — Push & Legs
- ▸Goblet Squat — 3x10 (last set to near-failure)
- ▸Push-up (or Incline DB Press) — 3x10 (last set to near-failure)
- ▸One-Arm Dumbbell Row — 3x10/side
- ▸Romanian Deadlift — 3x10
- ▸Plank — 3x45 sec
Day B — Pull & Hinge
- ▸Dumbbell Romanian Deadlift — 3x10 (last set to near-failure)
- ▸Dumbbell Overhead Press — 3x10
- ▸Lat Pulldown (or Band Pulldown) — 3x10
- ▸Reverse Lunge — 3x10/leg
- ▸Dead Bug — 3x10/side
Day C — Full Body
- ▸Goblet Squat (heavier) — 3x8
- ▸Incline Dumbbell Press — 3x10 (last set to near-failure)
- ▸Chest-Supported Row — 3x10
- ▸Farmer's Carry — 3x45 sec
- ▸Ab Wheel (or Plank) — 3x10 or 45 sec
The best program is the one you actually do.
Weight Loss Programs — 60 min
Men's Weight Loss
The Fat Loss Engine
A 60-minute, 3-day-a-week full-body resistance and conditioning program built to burn fat, preserve muscle, and improve cardiovascular health. Combines compound lifts with short finishers to maximize calorie burn in minimum time.
Weeks 1–2
Build the engine
Day A — Lower + Conditioning
- ▸Goblet Squat — 3x12
- ▸Romanian Deadlift — 3x12
- ▸Reverse Lunge — 3x10/leg
- ▸Dumbbell Row — 3x12
- ▸Plank — 3x40 sec
- ▸Finisher: 10 min brisk incline walk
Day B — Upper + Conditioning
- ▸Incline Dumbbell Press — 3x12
- ▸Lat Pulldown (or Band) — 3x12
- ▸Dumbbell Shoulder Press — 3x10
- ▸Triceps Press-down — 3x12
- ▸Dumbbell Curl — 3x12
- ▸Finisher: 8 min row or bike intervals (30s on / 30s easy)
Day C — Full Body Circuit
- ▸Circuit x 4 rounds, 45s work / 15s rest:
- ▸Kettlebell or DB Swing
- ▸Push-up
- ▸Goblet Squat
- ▸Renegade Row
- ▸Mountain Climbers
- ▸Finish: 10 min steady-state cardio
Weeks 3–4
Add volume, push the pace
Day A — Lower + Conditioning
- ▸Goblet Squat — 4x12
- ▸Romanian Deadlift — 4x12
- ▸Reverse Lunge — 3x12/leg
- ▸Dumbbell Row — 4x12
- ▸Plank — 3x50 sec
- ▸Finisher: 12 min incline walk
Day B — Upper + Conditioning
- ▸Incline Dumbbell Press — 4x12
- ▸Lat Pulldown (or Band) — 4x12
- ▸Dumbbell Shoulder Press — 4x10
- ▸Triceps Press-down — 3x12
- ▸Dumbbell Curl — 3x12
- ▸Finisher: 10 min row or bike intervals
Day C — Full Body Circuit
- ▸Circuit x 5 rounds, 45s work / 15s rest:
- ▸Kettlebell or DB Swing
- ▸Push-up
- ▸Goblet Squat
- ▸Renegade Row
- ▸Mountain Climbers
- ▸Finish: 12 min steady-state cardio
Weeks 5–6
Peak intensity, see the change
Day A — Lower + Conditioning
- ▸Goblet Squat — 4x12 (heavier)
- ▸Romanian Deadlift — 4x12 (heavier)
- ▸Reverse Lunge — 4x12/leg
- ▸Dumbbell Row — 4x12
- ▸Plank — 3x60 sec
- ▸Finisher: 15 min incline walk
Day B — Upper + Conditioning
- ▸Incline Dumbbell Press — 4x12 (heavier)
- ▸Lat Pulldown (or Band) — 4x12
- ▸Dumbbell Shoulder Press — 4x10
- ▸Triceps Press-down — 4x12
- ▸Dumbbell Curl — 4x12
- ▸Finisher: 12 min row or bike intervals
Day C — Full Body Circuit
- ▸Circuit x 6 rounds, 45s work / 15s rest:
- ▸Kettlebell or DB Swing
- ▸Push-up
- ▸Goblet Squat
- ▸Renegade Row
- ▸Mountain Climbers
- ▸Finish: 15 min steady-state cardio
Power Training — 6 Weeks · 3 Days · 30 Minutes
Men · Power
The Explosive Athlete
A 6-week power program built around speed, intent, and compound lifts. Move heavy things fast, rest hard between sets, and rebuild athletic power in 30 minutes a day.
Week 1
Movement quality & intent
Day 1 — Lower Power
- ▸Box jumps — 4 x 3 (rest 90s)
- ▸Trap bar or dumbbell deadlift — 4 x 5 (explosive concentric)
- ▸Bulgarian split squat — 3 x 6 each leg
- ▸Plank — 3 x 30s
Day 2 — Upper Power
- ▸Medicine ball chest pass — 4 x 4
- ▸Bench press or DB press — 4 x 5 (fast up)
- ▸Bent-over row — 4 x 5
- ▸Push-up — 2 x AMRAP
Day 3 — Total Body Power
- ▸Dumbbell push press — 4 x 4
- ▸KB or DB swing — 5 x 8
- ▸Goblet squat — 3 x 6
- ▸Farmer carry — 3 x 30m
Week 2
Build the base
Day 1 — Lower Power
- ▸Broad jump — 4 x 3
- ▸Trap bar deadlift — 5 x 4
- ▸Reverse lunge — 3 x 6 each leg
- ▸Hollow hold — 3 x 25s
Day 2 — Upper Power
- ▸Med ball slam — 4 x 5
- ▸Bench press — 5 x 4
- ▸1-arm DB row — 4 x 6 each side
- ▸Dip or push-up — 3 x 8
Day 3 — Total Body Power
- ▸Push press — 5 x 3
- ▸KB swing — 5 x 10
- ▸Goblet squat — 4 x 6
- ▸Suitcase carry — 3 x 30m each side
Week 3
Add load, keep speed
Day 1 — Lower Power
- ▸Box jump — 5 x 3
- ▸Trap bar deadlift — 5 x 3 (heavy, fast)
- ▸Bulgarian split squat — 3 x 5 each
- ▸Side plank — 3 x 25s each
Day 2 — Upper Power
- ▸MB chest pass — 5 x 4
- ▸Bench press — 5 x 3
- ▸Row variation — 5 x 5
- ▸Push-up — 3 x AMRAP-2
Day 3 — Total Body Power
- ▸Push press — 5 x 3
- ▸KB swing — 6 x 8 (heavier)
- ▸Front squat — 4 x 5
- ▸Farmer carry — 3 x 40m
Week 4
Peak intent
Day 1 — Lower Power
- ▸Depth jump — 4 x 3
- ▸Trap bar deadlift — 5 x 2 (max effort speed)
- ▸Step-up — 3 x 5 each leg
- ▸Plank — 3 x 40s
Day 2 — Upper Power
- ▸MB rotational throw — 4 x 4 each
- ▸Bench press — 5 x 2
- ▸Pendlay or DB row — 5 x 4
- ▸Dip — 3 x 6
Day 3 — Total Body Power
- ▸Push press — 6 x 2
- ▸KB swing — 5 x 12
- ▸Goblet squat — 4 x 5
- ▸Carry medley — 3 rounds x 60s
Week 5
Combine strength & speed
Day 1 — Lower Power
- ▸Box jump — 4 x 3
- ▸Trap bar deadlift — 4 x 4 + 1 back-off speed set
- ▸Lunge — 3 x 6 each
- ▸Hollow hold — 3 x 30s
Day 2 — Upper Power
- ▸MB slam — 4 x 5
- ▸Bench press — 4 x 4 + speed set 1 x 6
- ▸Row — 4 x 6
- ▸Push-up — 3 x AMRAP
Day 3 — Total Body Power
- ▸Push press — 5 x 3
- ▸KB swing — 5 x 12
- ▸Front squat — 4 x 4
- ▸Farmer carry — 3 x 40m
Week 6
Test & express
Day 1 — Lower Power
- ▸Broad jump for distance — 5 attempts
- ▸Trap bar deadlift — work up to top set of 3
- ▸Bulgarian split squat — 3 x 5 each
- ▸Plank — 2 x 45s
Day 2 — Upper Power
- ▸MB chest pass for distance — 5 attempts
- ▸Bench press — work up to top set of 3
- ▸Row — 4 x 5
- ▸Push-up max set
Day 3 — Total Body Power
- ▸Push press — top set of 3
- ▸KB swing — 4 x 15
- ▸Goblet squat — 3 x 6
- ▸Carry medley — 3 rounds
Read this first
How to run these programs
- ★Warm up 3 minutes before every session: light cardio, arm circles, hip openers, and one light set of your first exercise.
- ★Rest 60–90 seconds between sets. If you're gasping for air, rest longer. This isn't a race.
- ★Pick a weight where the last 2 reps of each set feel challenging but doable with good form. That's your working weight.
- ★If you don't have a lat pulldown machine, use a resistance band anchored high, or do dumbbell pullovers.
- ★No bench? Use a sturdy chair, a coffee table with a towel on it, or the floor.
- ★If an exercise hurts, substitute it. Goblet squats can become box squats. Lunges can become step-ups. There's always a way.
- ★Walk 10–20 minutes on your off days. The magic happens in the recovery.
- ★Track your weights in a notebook. The person who writes it down progresses faster than the person who doesn't.
Want a program built for YOU?