Workout & Diet Plans
10 programs — 6 workout plans and 4 diet plans — for every goal and fitness level.
Showing 10 of 10 plans
WorkoutBeginnerBeginner Full Body Builder
A 3-day full-body strength routine designed for total beginners. Builds foundational strength, movement quality, and habit consistency over 4 weeks.
StrengthFull BodyBeginner
4 weeks 3x/wk
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WorkoutIntermediatePush / Pull / Legs Hypertrophy
Classic 6-day PPL split for intermediate lifters chasing size. Each muscle group hit twice per week with progressive overload.
HypertrophySplitIntermediate
8 weeks 6x/wk
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WorkoutBeginner30-Day Bodyweight Reset
No-equipment bodyweight routine you can do anywhere. 4 sessions per week, progressively increases volume.
BodyweightHome WorkoutBeginner
30 days 4x/wk
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WorkoutIntermediateGlute Builder
Targeted glute hypertrophy program. 4 sessions per week pairing heavy compounds with isolation and band finishers.
GlutesHypertrophy
6 weeks 4x/wk
ViewWorkoutBeginnerCore Crusher
Daily core finisher to build a strong, defined midsection. 5 sessions per week, ~12 minutes each.
CoreAbsQuick
4 weeks 5x/wk
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WorkoutIntermediateHIIT Shred
Short, high-intensity sessions designed to torch calories and improve conditioning. 5 days per week, 20–25 minutes each.
HIITCardioFat Loss
4 weeks 5x/wk
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DietIntermediateHigh-Protein Bulk
Surplus eating plan targeting ~150g+ protein/day to support muscle growth. ~2800 kcal/day, 7-day rotation.
BulkingHigh ProteinPerformance
1 week (repeatable) 7x/wk 2800
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DietBeginnerVegan Reset
7-day plant-based reset emphasizing whole foods, legumes, and seasonal vegetables. ~1800 kcal/day.
VeganPlant-BasedReset
1 week 7x/wk 1800
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DietIntermediateKeto Kickstart
Strict ketogenic week: <30g net carbs/day, moderate protein, high healthy fats. ~1900 kcal/day.
KetoLow Carb
1 week 7x/wk 1900
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DietBeginnerMediterranean Balance
Balanced Mediterranean week focused on fish, olive oil, whole grains, and vegetables. ~2200 kcal/day, heart-healthy.
MediterraneanHeart HealthBalanced
1 week 7x/wk 2200
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