Build muscle and master control with this balanced gym-based training plan.
Routines in this Program
Mobility Flow
Open up your hips and shoulders with this feel-good dynamic stretch session — perfect for improving your range of motion and keeping your body moving fresh into the week!
Full Body Strength
Welcome to Day 1! Today you'll build a rock-solid foundation with the most important strength movements you'll use all program long. Expect to feel challenged but energized — light enough to nail your form, heavy enough to feel the work.
Lower Body Strength
Get ready to build strong, powerful legs from the ground up! Today's session focuses on squats and lunges to develop balance and leg strength — you'll finish feeling accomplished and more confident in your movement.
Active Recovery
Give your body the love it deserves today! This gentle flow will ease any soreness, keep you moving, and set you up perfectly for your next session.
Upper Body Hypertrophy
A beginner-friendly upper body session using dumbbells and rings to build strength and muscle. Focus on moving with control and nailing your form — every rep counts!
Skill Foundations
Today is all about control and body awareness — you'll move slowly, hold positions, and build the kind of balance and stability that makes every other workout better. Expect to feel focused and steady by the end!
Skill Foundations
Today is all about control and body awareness — you'll move slowly, hold positions, and build the kind of balance and stability that makes every other workout better. Expect to feel focused and steady by the end!
Skill Foundations
Today is all about control and body awareness — you'll move slowly, hold positions, and build the kind of balance and stability that makes every other workout better. Expect to feel focused and steady by the end!
Skill Foundations
Today is all about control and body awareness — you'll move slowly, hold positions, and build the kind of balance and stability that makes every other workout better. Expect to feel focused and steady by the end!
Skill Foundations
Today is all about control and body awareness — you'll move slowly, hold positions, and build the kind of balance and stability that makes every other workout better. Expect to feel focused and steady by the end!
Rest Day
Give your body the love it deserves today! This gentle flow will ease any soreness, keep you moving, and set you up perfectly for your next session.
Legs & Core Volume
Build strong legs and glutes with this beginner-friendly lower body session! You'll work through squats and deadlifts with higher reps to spark muscle growth, finishing with targeted accessories to round out your lower body.
Rest Day
A gentle, restorative session to help your body recover and recharge. Expect to feel looser, calmer, and ready to crush the rest of your week!
Skill Foundations
Build real body control with hollow body holds and ring support work — two foundational skills that will make every future workout stronger. Move slowly, breathe steadily, and focus on feeling every position.
Push & Pull Power
Build real upper body strength with a smart mix of banded presses and rows that keep your muscles working harder for longer. Expect a satisfying pump and steady progress as you grow into this plan!
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.