At The Gym
Zach's Partner Program!
Difficulty: Beginner
Muscle Group(s): Full body
Days per week: 3-4
Program length: 4 weeks
The entire program is ALL unique exercises you can do with your partner. The program comes completes with videos filmed by Zach himself that show how you and your partner can get in shape in less than 20 minutes with no weights at all! This is the perfect program for two friends or a husband & wife who don't have time for the gym, but still want to lose weight! All you need is a partner and you can get started! This program has no preview because all the exercises are very unique.
Anti-Freshman 15
Difficulty: Beginner-Intermediate
Muscle Group(s): Full Body
Days per week: 4
Program length: 4 weeks
This program is more of a fun HITT type workout, mainly focuses on lower and upper body, it is high intensity so it is intended for weight loss and muscle tone. This is a great workout to do for the college students who are busy studying and don’t want to gain that “Freshman 15” they all fear about. You can do this workout four times a week, upper body twice and lower body twice. Hope you enjoy it!
1 Hour Transformation
Difficulty: Beginner-Intermediate
Muscle Group(s): Full Body
Days per week: 3
Program length: 4 weeks
If you follow this program exactly as it says then it should take you 1 hour to complete the warm-up, cooldown, and the whole program. Transform your body with just 3 hours a week of training. Get ready to sweat and watch your body transform before your eyes!
*If you purchase a workout or download a free day trial on a mobile device, make sure you go to your email and open up the document in your email instead of right at purchase*
Time Crunch- For Beginners
Difficulty: Beginner
Muscle Group(s): Full Body
Days per week: 4
Program length: 4 weeks
Time Crunch For Beginners is the perFIcT program for someone who only has about 30 minutes to workout, but still really wants to get a great workout in. The program contains a lot of beginner exercises, but will introduce you to some unique exercises to help your body get toned in under 30 minutes!
Core & Cardio Shredder 1
Difficulty: Beginner-Intermediate
Muscle Group(s): Full Body
Days per week: 4-5
Program length: 4 weeks
This program consists of 3 days a week of body-weight exercises with 2 days a week of outdoor activities. If you're swamped at work and only have 20 minutes at home to workout, then this is the program for you!
John Weher's Beginner Bodybuilder
Difficulty: Beginner
Muscle Group(s): Full body
Days per week: 4-5
Program length: 3 Months
If you're just starting out as a bodybuilder this is a great program for you. It will help you grow muscle at a pace that's perfect for beginners. Be ready to adapt to the bodybuilding style of lifting. Good luck!
Seth's Intermediate Bodybuilder
Difficulty: Beginner-Intermediate
Muscle Group(s): Full Body
Days per week: 6
Program length: 8 weeks
This workout is for off-season athlete who want to stay in shape and gain mass. All exercises should be done with full range of motion, changing rest times between 30s-2min each week and varying the number of sets. The warm up should be 5-20 minutes long and consist of either cycling, jogging, rowing or stairs. Enjoy!
Cross-Training For Beginners
Difficulty: Beginner-Intermediate
Muscle Group(s): Full Body
Days per week: 5-6
Program length: 3 Months
12 week intermediate to advanced broad and inclusive strength and conditioning program. It is varied by nature and covers all of the 10 components of fitness throughout the program. The aim was to provide benchmarks along the way to test progress. Additionally the participant can repeat the program to continue to test benchmarks, or move to another program with similar aims.
Cross Training Metabolic Conditioning
Difficulty: Beginner- Intermediate
Muscle Group(s): Full Body
Days per week: 5
Program length: 4 weeks
This crosstraining program is aimed for individuals who have a decent strength base already built. It is meant to maintain strength while increasing anaerobic and aerobic capacities. There is a mix between strength, power, and endurance to produce an overall well-rounded athlete. This program covers basic lifts along with some more technical movements (note: any and all movements may be modified to fit the individuals athletic ability). This program will prepare an individual for more advanced movements into crosstraining as they become stronger and develop a higher metabolic capacity in aerobic and anaerobic training.
Time Crunch- For Beginners
Difficulty: Beginner
Muscle Group(s): Full Body
Days per week: 4
Program length: 4 weeks
Time Crunch For Beginners is the perFIcT program for someone who only has about 30 minutes to workout and is getting ready for a vacation coming up soon! If you can handle this program then be sure to try out my program "Time Crunch".
Anti-Freshman 15
Difficulty: Beginner-Intermediate
Muscle Group(s): Full Body
Days per week: 4
Program length: 4 weeks
This program is more of a fun HITT type workout, mainly focuses on lower and upper body, it is high intensity so it is intended for weight loss and muscle tone. This is a great workout to do for the college students who are busy studying and don’t want to gain that “Freshman 15” they all fear about. You can do this workout four times a week, upper body twice and lower body twice. Hope you enjoy it!