Free Workouts

Kickstart a routine today designed to get you ahead and bring out your inner athlete. Warming up your body through a beginner adaption phase is essential, not just for knowledge, but for reconstructing your body out of sedentary atrophy. 

Workouts are periodically updated throughout the year to reflect new training ideas, new exercises, and new information. 

We follow a lot of modern and old research in the fields of exercise and biomechanics so you don’t have to!

Get Started Today, No Hassle.. Only Hustle.

Check back with us periodically for more quick and useful exercise routines.

Full Body Routines

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Full Body Circuit 1

Designed for all fitness levels, this easy-to-follow routine can build strength, boost endurance, and transform your body.

Hit every primary muscle group with this balanced mix of exercises to keep you motivated and progressing week after week.

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Compound Strength

Focus on building real, functional strength. Perfect for those ready to take their training to the next level with efficient, effective workouts.

Built around powerful compound lifts to help you increase muscle, boost overall strength, and improve performance.

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Black kettlebells lined up in a gym, ready for fitness training.

Dumbbell & Kettlebell

This versatile routine targets every major muscle group using just dumbbells and kettlebells, making it perfect for home or gym training.

Maximize strength, boost endurance, and stay fit with efficient exercises designed for all fitness levels.

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Longevity

Prioritize your long-term health with this free longevity full body workout routine!

Designed to strengthen every major muscle group, improve muscular endurance, and boost mobility — helping you build a resilient, capable body that lasts for life.

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Muscle Building

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Arm Ambush

Get serious about size with our free Massive Arms Hypertrophy Workout! This focused routine is designed to maximize arm growth through targeted volume and intensity, helping you build bigger biceps, triceps, and forearms fast.

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Leg Builder

Build strong, muscular legs with our science-based Beginner Leg Hypertrophy Program! This routine focuses on proven training methods to help you safely increase muscle size and strength in your quads, hamstrings, and glutes — no guesswork, just real progress.

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Full Body Split

Grow muscle from head to toe with this science-based Full Body Hypertrophy Split! Designed for beginners, this structured routine targets all major muscle groups with optimal volume and frequency to maximize growth and build a strong, balanced physique.

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Athleticism

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The Archer

Train for precision, power, and endurance with our Archery Strength & Physique Workout! This specialized routine is designed to build the upper body strength, core stability, and muscular endurance needed for better performance and control in archery.

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The Runner

Build explosive strength and an athletic physique with our Runner & Sprinter Strength Workout! This routine targets the key muscle groups for speed, power, and endurance — helping runners and sprinters improve performance, reduce injury risk, and develop a strong, balanced body.

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A powerful black and white image of a man deadlifting in a gym, showcasing strength and fitness.

Power Lifter

Train like a powerlifter and build serious strength with our Powerlifting Strength & Physique Program! This routine is designed to increase your squat, bench, and deadlift while packing on size — perfect for lifters who want a powerful physique and elite-level performance.

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