Workout Plans by Demographic

Starter plans grounded in the actual physiology of each group. When you are ready for a plan built around you personally, the full personalized version is $20.

men over 40

Workout Plan for Men Over 40
Goal: body recomposition
Evidence-based workout plan for men over 40: 4 sessions per week, joint-friendly progression, and recovery-aware programming. Personalized version available.

women over 40

Workout Plan for Women Over 40
Goal: body recomposition
Workout plan for women over 40: lift-led recomposition, joint-friendly progression, hormone-aware programming. 4 sessions per week. Personalized version available.

busy professionals

Workout Plan for Busy Professionals
Goal: body recomposition
Time-efficient workout plan for busy professionals: 3 sessions per week, 45 minutes each, full-body progression. Strength and physique results without overhauling life.

postpartum

Postpartum Workout Plan
Goal: body recomposition
Postpartum workout plan: 12-week return-to-training progression respecting core healing, pelvic floor recovery, and life with a newborn. Personalized version available.

skinny guys

Workout Plan for Skinny Guys
Goal: hypertrophy
Workout plan for skinny guys (ectomorphs): mass-building program with high-frequency compound lifts, calorie surplus targets, and 12-week progression to add lean mass.

beginners

Beginner Workout Plan
Goal: strength
Beginner workout plan: 3 full-body sessions per week, the right exercises in the right amounts, with a clear 12-week progression. Personalized version available.

women strength

Strength Training Plan for Women
Goal: strength
Strength training plan for women: 4 sessions per week, compound lifts, progressive loading. Build serious strength without bulk. Personalized version available.

seniors

Workout Plan for Seniors
Goal: strength
Strength training plan for seniors (65+): joint-friendly progression, fall prevention, lean mass preservation. 3 sessions per week. Personalized version available.

fat loss

Fat Loss Workout Plan
Goal: fat loss
Fat loss workout plan: 4 lifting sessions per week, strategic cardio, lean mass preservation through dietary deficit. Personalized version available.

home gym

Home Gym Workout Plan
Goal: hypertrophy
Home gym workout plan: 4 sessions per week, full-body coverage with minimal equipment. Build the same physique as commercial gym lifters from your garage.