4 min read
12-Week Workout Plan: Train Toward a Goal Date
A 12-week gym plan built around one goal and one date. Three 4-week phases, exact sets and reps, weekly progression and how to adjust it to your goal.
Guides
Training guides
Research-backed fullbody guides you can turn into a program in the builder.
4 min read
How to Set Fitness Goals You Will Actually Hit
Turn a vague wish into a fitness goal you can train for. Set specific, measurable targets, pick the right goal type and build your gym program around it.
4 min read
Strength Training for Fat Loss: Build the Plan
Lose fat and keep your muscle. How to set up a fat-loss gym program: lifting days, sets, reps, cardio, calorie deficit and a 3-day sample week.
From the guides
"In order to stimulate further adaptation toward specific training goals, progressive resistance training (RT) protocols are necessary."
American College of Sports Medicine, Progression Models in Resistance Training for Healthy Adults, Medicine & Science in Sports & Exercise, 2009