Print & Go Workout Plans
Push / Pull / Leg Program
This Push/Pull/Leg (PPL) program divides training into three sessions based on movement patterns: push, pull, and legs. Each muscle group is typically trained once or twice per week, depending on the training schedule and frequency.
Upper / Lower Program
This Upper/Lower program divides training into two workout types: upper-body and lower-body sessions. Each workout focuses on one half of the body using common strength-training equipment such as barbells, dumbbells, and/or kettlebells.
Cardio Program
This Cardio Program mixes steady pace work with short, intense intervals across different machines and movements. It uses formats like circuits or timed rounds to keep the heart rate elevated and build overall endurance while allowing active recovery between efforts.