Beginners Guide To Fitness: Beginner. This plan focuses on fat loss and is set up for 3 workouts per week and 4 rest days. This plan is great for someone new to working out or lifting and needs to gradually adjust to making time for the gym. The first day of each week is legs, day 2 focuses on upper body, and day 3 focuses on full body. Each workout includes a cardio workout to be performed after you finish your lift.
New Year, New Lifestyle: Intermediate/Advanced. This plan starts out with 3 workouts per week for the first 3 weeks and 4 rest days and then increases to 5 workouts per week with 2 rest days. (5 days a week starts on day 10 if you want to start there) This guide is perfect for someone who has lifted weights before but fell off track for a while and wants to start slow so they aren’t overwhelmed. This guide focuses mainly on fat loss and includes 2 leg days, 3 cardio workouts, and 3 days of upper body split up by body part per week.
Fit For Life: Intermediate/Advanced. This guide focuses on fat loss (but will require you eat in a caloric deficit as well) and is set up for 4 workouts per week. If you are someone with a busy schedule and cannot make it to the gym 5-6 times a week, but still want to make sure you are working every muscle group, this is the guide for you.
Fit For Summer: Beginner/Intermediate. This plan focuses on fat loss and is set up for 5 workouts per week and 2 rest days (rest days are to be taken whenever you need them). This guide includes 2 leg days, 3 cardio workouts, and 3 days of upper body split up by body part.
8 Weeks To Bigger Cheeks: Intermediate/Advanced. This guide focuses on building muscle, specifically glutes. You will have to eat in a surplus to achieve maximum results. This guide is set up for 5 workouts per week divided by upper and lower body with 2 rest days and one of the days can be done in the comfort of your home if you can’t make it to the gym.
Get Fit At Home: Beginner/Intermediate. This entire guide can be performed in the comfort of your home and only requires dumbbells, an exercise ball, a circle resistance band, a chair or step, and a mat or carpet. This guide is perfect for those who aren’t able to make it to the gym and are looking to drop some fat. If you can usually make it to them gym but can’t one day, you can substitute one of these workouts for a gym workout.
Burn Fat, Get Fit: Intermediate/Advanced. This guide focuses on fat loss and is set up for 5 workouts per week and 2 rest days. This guide is perfect for experienced lifters looking for a challenge or to just changes things up.
CCTHICCC: Intermediate/Advanced. This guide focuses on building muscle, with a heavy focus on glutes. You will have to eat in a surplus to achieve maximum results. This guide is set up for 5 workouts per week divided up by body part with 2 rest days.
Growing Szn: Advanced. This guide focuses on building muscle during the “off season” (fall/winter) with a focus on the glutes and shoulders. There is limited cardio since we are focusing on gaining weight instead of losing it. You will need to eat in a caloric surplus to achieve maximum results. It is set up for 5 days a week and 2 rest days that you can take whenever you need them!
Targeting Fat Loss: Advanced. This guide breaks down workouts by muscle group a bit more than I’ve ever done before but I was inspired to try something new! You can focus on one muscle group per day or you can combine a couple different groups and create your own workout! You will find some cardio workouts throughout this guide as well but I am still only doing cardio on upper body days. If you would like to use these workouts while you’re bulking or trying to gain muscle, feel free, just exclude the cardio! Since this isn’t as structured as other guides I have, you can do however many days a week you’d like. I will be aiming for 5 days a week with two off days and my workout split will probably be Inner Thighs & Outer Glutes > Chest, Shoulders & Cardio > Glutes & Hamstrings > Back & Cardio > Quads & Calves > Biceps, Triceps, Abs, & Cardio. Since this is 6 days of workouts, each week will start with a new workout. You can also do these in any order you prefer! If you’re still sore from legs come the next leg day, do an upper body workout!
Fit For Summer V2: Intermediate/Advanced. This guide is set up for 5 workout days per week divided into 2 lower body days, 2 upper body days, and 1 full body day. This is a great guide for those looking to maintain muscle during a cut or maintenance phase, as you will be hitting each body part multiple times each week. For cutting, make sure you’re also eating in a calorie deficit! This program can also be adapted for bulking by eating in a surplus and omitting most of the cardio.