4-Week Workout Plans4-Week Home Dumbbell Muscle Plan
A four-day upper-lower plan built entirely from dumbbells — slow tempos and mechanical drops replace heavy barbells honestly.
TRAINING PROGRAMS
WORKOUTS
Complete workout programs with weekly splits, session structure and progression rules — written to be finished, not bookmarked.
All PlansMuscle BuildingStrengthFull BodyFat BurningHIIT5-Day Workout Plans7-Day Workout Plans4-Week Workout Plans6-Week Workout Plans8-Week Workout Plans12-Week Workout Plans
4-Week Workout Plans
Full Body4-Week Beginner Full Body Dumbbell Plan
Three dumbbell-only sessions per week covering squat, hinge, push, pull, carry and core — the honest first month of lifting.
HIIT20-Minute HIIT Express System
Twenty focused minutes: short hard intervals, smart rest scaling and a structure that fits before work, between calls or after dinner.
6-Week Workout Plans6-Week Lean Recomposition Program
A four-day upper-lower plan with stepped conditioning, engineered for recomposition at maintenance-to-small-deficit calories.
4-Week Workout Plans4-Week Fat Burn Kickstart Program
One month to restart the engine: full-body circuits, daily steps and a food framework simple enough to follow from day one.
Muscle Building8-Week Muscle Building Essentials Program
Four essential sessions per week, built on compound lifts and honest progression — the fastest legitimate route to visible new muscle.
5-Day Workout Plans5-Day Classic Bodybuilding Split
The traditional five-day bodybuilding week, modernized with sensible frequency, controlled volume and posing-day conditioning.
12-Week Workout Plans12-Week Full Body Transformation Workout Plan
A complete three-month rebuild: three full-body lifts per week, progressive conditioning, and a structure simple enough to actually finish.
Strength6-Week Strength Foundation Program
Three full-body sessions weekly built on the big lifts, linear progression and enough volume to grow while strength climbs.
Fat Burning12-Week Fat Loss Exercise Program
A twelve-week cut built around heavy lifting, stepped conditioning and a nutrition guardrail — no crash phases, no muscle panic.
7-Day Workout Plans7-Day Athletic Performance Split
A seven-day rotation with built-in intensity waves: two hard days, one moderate, one recovery — repeatable for athletes and high-energy lifters.
8-Week Workout Plans8-Week Arm & Shoulder Specialization Program
A specialization block: shoulders and arms trained first and fresh twice weekly while the rest of the body holds its ground.