Workout & Diet Plans
18 expert-designed programs — 9 workout plans and 9 diet plans — for every goal and fitness level.
Showing 18 of 18 plans
WorkoutIntermediate12-Week Lean Muscle Builder
This 12-week program follows a Push/Pull/Legs split performed five days per week, with progressive overload at the core of every session. Each push day centers on barbell bench press and overhead press (4x6-8), paired with dumbbell flyes and tricep dips as accessories. Pull days prioritize weighted pull-ups, barbell rows (4x6-8), and cable face pulls for rear delt health. Leg days rotate between back squats and front squats (5x5), supplemented by Romanian deadlifts, leg press, and walking lunges. Weight increases 2.5–5 lbs weekly on compound lifts, with a programmed deload every fourth week where volume drops 40% to allow recovery. Rest periods are 90–120 seconds for compounds and 60 seconds for isolation work.
StrengthHypertrophy
12 weeks 5x/wk
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DietBeginnerClean Eating Meal Prep
A four-week rotating meal plan built around a 40P/30C/30F macro split at roughly 1,800 calories per day, designed for steady fat loss without hunger. Each week features a Sunday batch-cook session — typically grilling 2 lbs of chicken breast, roasting a sheet pan of sweet potatoes and broccoli, and preparing overnight oats in mason jars for five weekday breakfasts. Lunches revolve around grain bowls (brown rice or quinoa base, lean protein, roasted vegetables, tahini dressing), while dinners include simple one-pan recipes like lemon-herb salmon with asparagus or turkey taco lettuce wraps. Snacks are pre-portioned: Greek yogurt with berries, hard-boiled eggs, or apple slices with almond butter. A full grocery list and prep timeline are provided each week, along with swap options for dairy-free, gluten-free, or vegetarian needs.
Meal PrepFat Loss
4 weeks 1800
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WorkoutAdvancedHIIT Fat Burner
This six-week advanced HIIT program delivers four 30-minute sessions per week, each structured as three 8-minute AMRAP (As Many Rounds As Possible) blocks separated by 2-minute active recovery walks. Weeks 1–2 use a 30-seconds-on / 30-seconds-off work-to-rest ratio with moves like burpees, jump squats, mountain climbers, and kettlebell swings (16–20 kg). Weeks 3–4 shift to 40/20 intervals and add box jumps, battle ropes, and plyo push-ups. The final two weeks push to 45/15 Tabata-style rounds incorporating sled pushes, tuck jumps, and devil presses. Heart rate should stay in the 85–95% max HR zone during work intervals. Each session opens with a 3-minute dynamic warm-up and closes with a 3-minute cool-down and static stretch series targeting hip flexors, hamstrings, and thoracic spine.
HIITCardioFat Loss
6 weeks 4x/wk
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DietIntermediateKeto Kickstart
An eight-week ketogenic plan that eases you into nutritional ketosis over a two-week transition period before settling into a strict 70F/25P/5C macro ratio at approximately 1,600 calories daily. Weeks 1–2 taper carbs gradually from 100g down to under 30g net, minimizing keto-flu symptoms. Staple meals include scrambled eggs with avocado and bacon for breakfast, a spinach-and-grilled-chicken salad with olive oil dressing for lunch, and pan-seared salmon with roasted zucchini and butter for dinner. Snack options include macadamia nuts, cheese crisps, celery with cream cheese, and fat bombs made from coconut oil, cocoa, and almond butter. Electrolyte supplementation is covered — 3,000–5,000 mg sodium, 300–400 mg magnesium, and 1,000–3,500 mg potassium daily via bone broth, lite salt, and leafy greens. Common pitfalls like hidden carbs in sauces, artificial sweeteners that spike insulin, and social dining strategies are addressed each week.
KetoLow Carb
8 weeks 1600
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WorkoutBeginnerYoga & Flexibility Flow
A four-week beginner-friendly yoga program with six short sessions per week — three 20-minute morning energizer flows and three 15-minute evening wind-down sequences. Morning sessions progress from Sun Salutation A in week one, adding Sun Salutation B in week two, and building to Warrior I/II/III flow sequences by weeks three and four. Evening sessions focus on deep passive stretching: seated forward folds, reclined pigeon pose, supine spinal twists, and legs-up-the-wall holds of 60–90 seconds each. No prior yoga experience is needed — every pose includes a modification using blocks or straps. By week four you should notice measurable improvements in hamstring and hip-flexor flexibility, as well as reduced muscle soreness from other training. This plan pairs especially well with any strength program as active recovery on rest days.
YogaMobilityRecovery
4 weeks 6x/wk
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DietAdvancedHigh Protein Bulk Plan
A 12-week hyper-caloric meal plan averaging 3,200 calories daily on a 35P/45C/20F macro split, engineered for maximum lean muscle accrual. Protein intake targets 1g per pound of bodyweight, spread across six meals: meal one is 4 whole eggs, 2 slices of sourdough toast, and a banana; meal two is a 50g whey shake blended with oats and peanut butter (consumed 60–90 minutes pre-workout); meal three (post-workout) is 8 oz grilled chicken breast with 2 cups white rice and steamed broccoli; meal four is 8 oz 93% lean ground beef with sweet potato and a side salad; meal five is a casein-based pudding with mixed berries; and meal six before bed is 1 cup cottage cheese with walnuts. Weekend meals swap in higher-calorie options like steak-and-egg breakfasts and pasta bolognese to keep adherence high. Creatine monohydrate (5g daily) and a quality fish oil supplement are recommended throughout.
BulkingHigh Protein
12 weeks 3200
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WorkoutBeginnerCouch to 5K Running Program
This eight-week run-walk program takes absolute beginners from couch to a continuous 5K (3.1 miles) with three sessions per week and at least one rest day between runs. Week one starts with alternating 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. By week four, you will be running 5-minute intervals with 2-minute walk breaks. Weeks five through seven steadily extend running intervals to 8, 12, and then 20 minutes continuous. Week eight culminates in two 25-minute continuous runs and a final 5K time trial. Each session includes a 5-minute brisk walk warm-up and a 5-minute cool-down walk followed by calf, quad, and hip-flexor stretches. Pacing guidance is provided — you should be able to hold a conversation during runs (RPE 4–6 on a 10-point scale). Optional cross-training on off days includes swimming, cycling, or a light yoga session.
RunningCardioEndurance
8 weeks 3x/wk
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DietBeginnerMediterranean Diet Blueprint
A six-week heart-healthy eating plan inspired by traditional Greek, Italian, and Spanish cuisine, built around roughly 2,000 calories per day with a 25P/45C/30F macro profile emphasizing monounsaturated fats. Breakfast rotates between whole-grain toast with hummus and sliced tomatoes, Greek yogurt topped with honey and walnuts, and shakshuka with crusty bread. Lunches feature large grain salads — farro with roasted red peppers, Kalamata olives, feta, and a lemon-olive-oil vinaigrette — or lentil soup with a side of warm pita. Dinners spotlight grilled fish (salmon, sea bass, or sardines) at least three nights per week, alongside roasted vegetables drizzled with extra-virgin olive oil, with chicken souvlaki or lamb kofta on remaining nights. Snacks include a handful of almonds, fresh fruit, or marinated artichoke hearts. Red wine (one 5 oz glass) is optional with dinner. The plan naturally delivers high omega-3 intake, abundant fiber (30g+ daily), and minimal processed sugar — a pattern consistently linked to reduced cardiovascular risk.
MediterraneanHeart Health
6 weeks 2000
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WorkoutAdvancedPowerBuilding Hybrid
A 10-week periodized hybrid program that dedicates the first half of each session to heavy powerlifting and the second half to hypertrophy-focused bodybuilding accessories, trained five days per week. Monday is heavy squat day (5x3 at 85–90% 1RM) followed by leg press, hack squats, and hamstring curls (3x10-12). Wednesday focuses on bench press (5x3) then dumbbell incline press, cable flyes, and tricep pushdowns. Friday is deadlift day (5x2 at 87–92%) followed by barbell rows, lat pulldowns, and bicep curls. Tuesday and Thursday are dedicated hypertrophy days — an upper body pump session and a lower body volume session, respectively, using moderate loads (65–75% 1RM) for 4x8-12 across all movements. Weeks 1–3 establish baseline loads, weeks 4–7 ramp intensity by 3–5% each week, week 8 is a programmed deload, and weeks 9–10 peak with heavy singles and doubles to test new maxes. Rest periods are 3–5 minutes on powerlifts and 60–90 seconds on accessories.
PowerliftingHypertrophyStrength
10 weeks 5x/wk
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DietIntermediatePlant-Based Performance
A six-week 100% plant-based meal plan delivering approximately 2,400 calories and 140g+ protein daily on a 30P/45C/25F macro split, specifically designed for athletes and active lifters. Complete protein is achieved through strategic food combinations: black beans with brown rice, lentil pasta with nutritional yeast, and tofu scrambles with quinoa. A typical day starts with a high-protein smoothie (pea protein, frozen berries, spinach, flaxseed, oat milk), followed by a tempeh-and-avocado grain bowl for lunch and a chickpea curry with coconut milk over jasmine rice for dinner. Snacks include edamame, trail mix with pumpkin seeds and dark chocolate, and homemade energy balls (dates, oats, cashew butter). Key micronutrient gaps are addressed: vitamin B12 via fortified nutritional yeast and a daily supplement, iron through pairing spinach and legumes with vitamin-C-rich foods like bell peppers and citrus, and omega-3s via ground flaxseed and algae-based DHA capsules. Pre-workout meals emphasize fast-digesting carbs (banana with almond butter toast), while post-workout meals combine plant protein with starchy carbs for glycogen replenishment.
VeganPlant-BasedPerformance
6 weeks 2400
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WorkoutIntermediateHome Dumbbell Strength
An eight-week home strength program requiring only a pair of adjustable dumbbells (5–50 lbs recommended), split into four sessions per week on an upper/lower rotation. Upper days include dumbbell bench press, single-arm rows, Arnold press, lateral raises, and skull crushers — each for 3x8-12. Lower days feature goblet squats, Romanian deadlifts, Bulgarian split squats, calf raises, and weighted glute bridges. Progressive overload is built in: weeks 1–2 use a moderate weight to establish form and baseline reps, weeks 3–4 increase weight by 5 lbs on compound lifts, weeks 5–6 add a fourth set to key exercises, and weeks 7–8 introduce tempo manipulation (3-second eccentrics) to maximize time under tension. Each session takes 40–50 minutes including a 5-minute band warm-up. A short core finisher (planks, dead bugs, and pallof press) closes every session. No bench is required — floor press substitutes for bench press, and a sturdy chair works for Bulgarian split squats.
Home WorkoutDumbbellsStrength
8 weeks 4x/wk
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DietBeginnerIntermittent Fasting Guide
A four-week guide to the 16:8 intermittent fasting protocol — 16 hours fasting, 8-hour eating window — designed to be layered on top of any existing diet style (keto, Mediterranean, IIFYM, or standard balanced). The plan recommends a noon-to-8-PM feeding window, beginning with a substantial first meal around 800 calories (e.g., grilled chicken salad with avocado, olive oil, and a side of rice), a mid-afternoon snack of 300 calories (Greek yogurt and nuts), and a final dinner of 900 calories (salmon, roasted vegetables, and quinoa) to hit roughly 2,000 calories total. Week one eases in with a 14:10 window, extending to the full 16:8 by week two. Hunger-management strategies include black coffee or green tea in the morning, sparkling water with lemon, and staying busy during the final fasting hours. The guide also covers when to shift your window for early-morning workouts (6 AM–2 PM window option), how to handle social dinners that run late, and signs you should break your fast early. No calorie counting is strictly required, but estimated portions are provided for each meal.
FastingFat LossFlexibility
4 weeks 2000
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WorkoutAdvancedAthletic Conditioning
A six-week advanced athletic conditioning program with five sessions per week, designed for competitive or recreational athletes who need speed, power, agility, and game-ready endurance. Monday is sprint and agility day: 10x40-yard sprints with full recovery, followed by ladder drills, cone shuffles, and pro-agility (5-10-5) shuttles. Wednesday is plyometric power: depth jumps, bounding, single-leg box hops, and medicine ball slams (4x5 each, emphasis on maximal effort). Friday is functional strength: trap-bar deadlifts (5x3), hang cleans (4x3), weighted step-ups, and single-leg Romanian deadlifts. Tuesday and Thursday are energy system development — one session of 200m repeats at 90% effort with 90-second rest, and one 20-minute tempo run at 75% max heart rate. All sessions open with a 10-minute movement prep routine (hip circles, leg swings, A-skips, and ankle mobility) and close with a 5-minute cool-down. Weeks 1–2 establish baseline volumes, weeks 3–4 increase intensity by 10%, and weeks 5–6 introduce sport-specific combination drills that chain agility, reaction, and power in sequence.
AthleticConditioningSpeed
6 weeks 5x/wk
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DietBeginnerAnti-Inflammatory Reset
A three-week whole-foods reset plan at approximately 1,900 calories daily, designed to reduce chronic inflammation by eliminating the most common dietary triggers and flooding the body with anti-inflammatory nutrients. The elimination list includes refined sugar, seed oils (canola, soybean, sunflower), gluten, conventional dairy, alcohol, and processed meats. In their place, meals are built around wild-caught salmon and sardines (omega-3s at least 3x per week), turmeric-ginger golden milk, antioxidant-rich berries (blueberries, tart cherries), dark leafy greens (kale, spinach, Swiss chard), and extra-virgin olive oil as the primary cooking fat. A sample day: breakfast is a turmeric smoothie bowl with frozen mango, coconut yogurt, chia seeds, and a sprinkle of cinnamon; lunch is a large kale-and-quinoa salad with roasted beets, avocado, pumpkin seeds, and lemon-tahini dressing; dinner is baked salmon with roasted sweet potatoes and steamed broccoli drizzled with olive oil. Bone broth is encouraged as a daily sip for gut-lining support. By week three, many participants report reduced joint stiffness, clearer skin, improved digestion, and more stable energy levels throughout the day.
Anti-InflammatoryWellnessReset
3 weeks 1900
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WorkoutIntermediateUpper/Lower Split Program
An eight-week classic Upper/Lower split trained four days per week (Mon/Tue/Thu/Fri) with Wednesday and weekends as rest days, keeping every session under 60 minutes. Upper A (Monday) emphasizes horizontal pressing: barbell bench press 4x6-8, seated cable row 4x8-10, dumbbell shoulder press 3x10, EZ-bar curl 3x10, and overhead tricep extension 3x12. Upper B (Thursday) emphasizes vertical pulling: weighted pull-ups 4x6-8, incline dumbbell press 4x8-10, lateral raises 3x12, hammer curls 3x10, and rope pushdowns 3x12. Lower A (Tuesday) is quad-dominant: back squat 4x6-8, leg press 3x10, walking lunges 3x12 per leg, leg curl 3x10, and standing calf raises 4x12. Lower B (Friday) is hip-dominant: conventional deadlift 4x5, Bulgarian split squat 3x10, hip thrust 3x10, Nordic hamstring curl 3x8, and seated calf raise 4x15. Weight increases 2.5 lbs per week on upper compounds and 5 lbs on lower compounds, with a deload in week four and week eight. Push-to-pull volume is balanced at a 1:1 ratio to protect shoulder health.
SplitBalancedGym
8 weeks 4x/wk
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DietAdvancedCompetition Prep Cut
A 12-week aggressive competition-prep diet plan starting at approximately 1,400 calories (adjusted to bodyweight) on a 45P/30C/25F macro split, designed to bring physique competitors to stage-ready conditioning. Protein is set high at 1.2g per pound of bodyweight to preserve muscle during the deficit — primary sources are chicken breast, tilapia, egg whites, and whey isolate. Carb sources are timed around training: oats and banana pre-workout, white rice and cream of rice post-workout, with fibrous vegetables (broccoli, asparagus, green beans) filling the remaining meals. Fats come exclusively from whole eggs (breakfast), almonds (snack), and fish oil capsules. Calories drop by 100 every three weeks, with a structured 48-hour refeed at maintenance calories at the end of weeks 4, 7, and 10 to reset leptin and prevent metabolic adaptation. Peak week (week 12) includes a water-loading protocol (2 gallons days 1–3, 1 gallon day 4, sipping only days 5–6) and a carb-depletion-then-load strategy to maximize muscle fullness on stage day. A four-week reverse-diet exit strategy is included, adding 150 calories per week post-show to prevent rapid fat regain.
CompetitionCuttingShredding
12 weeks 1400
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WorkoutBeginnerMobility & Joint Health
A four-week progressive mobility program with five 20-minute sessions per week, targeting the shoulders, thoracic spine, hips, ankles, and wrists — the joints most commonly restricted in desk workers and lifters. Each session follows a three-phase structure: foam rolling and lacrosse ball myofascial release (5 minutes), active mobility drills (10 minutes), and end-range isometric holds (5 minutes). Week one focuses on assessment and baseline: can you pass the overhead squat screen, touch your toes, and perform a full-depth squat with heels flat? Weeks two and three layer in CARs (Controlled Articular Rotations) for every major joint, 90/90 hip switches, wall slides for shoulder flexion, and banded ankle dorsiflexion stretches. Week four introduces loaded mobility — goblet squat holds, Jefferson curls with a light barbell, and overhead band distractions. Equipment needed is minimal: a foam roller, a lacrosse ball, a light resistance band, and optionally a PVC pipe. This program is ideal as a daily warm-up before lifting or as a standalone routine on rest days to accelerate recovery and prevent injury.
MobilityRehabJoint Health
4 weeks 5x/wk
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DietIntermediateMacro-Flexible IIFYM Plan
An ongoing flexible-dieting system based on the IIFYM (If It Fits Your Macros) philosophy — no food is off limits as long as you hit your personalized daily protein, carb, and fat targets. The plan begins with a macro-calculation walkthrough: multiply bodyweight by 1g for protein, set fat at 0.35g per pound, and fill remaining calories with carbs (adjusted for your goal — deficit, maintenance, or surplus). From there, meals are entirely your choice. A sample 2,200-calorie day might look like: protein pancakes with maple syrup for breakfast (40P/55C/8F), a Chipotle burrito bowl for lunch (45P/60C/18F), a pre-workout pop-tart and protein shake (30P/50C/3F), and homemade pizza with turkey pepperoni for dinner (50P/65C/22F). The guide includes tutorials on using MyFitnessPal to scan barcodes and log accurately, how to estimate portions when eating out (the palm-fist-thumb method), strategies for fitting treats like ice cream and cereal into your macros without guilt, and a weekly check-in framework to adjust targets based on scale trends and progress photos. The 80/20 rule is emphasized: aim for 80% whole, nutrient-dense foods and leave 20% room for foods you enjoy.
IIFYMFlexible DietingTracking
Ongoing
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