Free Training Program Templates
Below is a compilation of links to training programs and workouts. Please feel free to modify these programs to suit your needs and goals. You can print theses sheets and take them with you to the gym!
All I ask is that you give me credit if you want to share, and that you let me know if you achieved good results! Enjoy!
Beginner’s lifting program – 2-3x per week. 30 minutes. This is my tried and true program I’ve used on 100’s of beginners. It’s not fancy but it is effective. Workouts should take about 30 minutes with some hustle. The video above explains it in great detail and has a couple of workout videos to go with it.
Intermediate lifting program. 3x per week. 45-60 minutes. I’ve had great success with this program for my clients for weight loss and muscle gain. This is a 12 week program with specific training blocks for endurance, strength and size. Great for bodybuilding and variety.
Bodybuilding program– 6x per week. This program is a bit more flexible. Choose your own reps in a hypertrophy range. Try the PPL sheet or the CB/SA/L sheet for a good muscle building program. As of 12/5/2018 this is the program I’m currently using.
|Push Monday||Week 1||Week 2||Week 3||Week 4|
|Close grip bench||3×6||3×8||3×10||4×12|
|Band triceps pressdown||2×6||3×8||3×10||4×12|
|Incline DB press||3×6||3×8||3×10||4×12|
|DB Chest fly||2×6||3×8||3×10||4×12|
|DB shoulder press||2×6||3×8||3×10||3×12|
|Weighted hanging leg raise||3×6||3×8||3×10||4×12|
|Pull Tuesday||Week 1||Week 2||Week 3||Week 4|
|Inclind DB curls||2×6||3×8||3×10||4×12|
|BB row supinated||3×6||3×8||3×10||4×12|
|Gymnast ring chin ups||2×6||3×8||3×10||4×12|
|Band rear delt flys||2×6||3×8||3×10||3×12|
|Band lateral raises||2×6||3×8||3×10||3×12|
|BB ab wheel||3×6||3×8||3×10||4×12|
|Legs Wednesday||Week 1||Week 2||Week 3||Week 4|
|BB hip thrust||3×6||3×8||3×10||4×12|
|Bulgarian split squat||2×6||3×8||3×10||4×12|
|Push Thursday||Week 1||Week 2||Week 3||Week 4|
|Band triceps OHP||2×10||3×12||3×6||4×8|
|Machine chest fly||2×10||3×12||3×6||4×8|
|Incline Chest press||2×10||3×12||3×6||3×8|
|Lying weighted leg raise||3×10||3×12||3×6||3×8|
|Pull Friday||TWeek 1||Week 2||Week 3||Week 4|
|DB reverse fly||2×10||3×12||3×6||3×8|
|BB wide grip curls||3×10||3×12||3×6||3×8|
|BB ab wheel||3×10||3×12||3×6||3×8|
|Legs Saturday||Week 1||Week 2||Week 3||Week 4|
Advanced daily undulating periodization program– 6x per week. 60-90 minutes. This is my pet project routine with a DUP / block periodization style to it. It’s a program I’ve personally used to get big and strong. Not for the faint of heart.
Bodybuilding style DUP program– 4x per week. ~60 minutes (rest 60s between sets). Another version of my DUP project. This one puts some smaller muscle groups at the BEGINNING of the workout to help you bring up some weak points. Calves included.
Jiu Jitsu strength and conditioning program– 2-4x per week. Intermediate. 60 minutes or less. This is a program I wrote for myself to improve at jiu jitsu. You’ll see that the barbell hip thrust is a staple to help you get better at the oopa and there’s some fun conditioning work for your endurance at the end.
Backpacking strength and endurance program– 3x a week lifting and 5x week backpacking training. This is the program I wrote for myself before completing the 500 mile Colorado Trail hike. You’ll need to start this program at least 9 weeks away from your hike to get through the whole thing. But start now even if you don’t have that time, it will still help!
3x a week lifting and 3x a week grip strength for improving at rock climbing. I’ve tested this program out on myself as well as a few other experienced climbers. I was able to move up about 2 bouldering grades in 6 months and the other climbers moved up a sport climbing grade in about the same time. Get after it.