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FitNest

Training Programs

A workout tells you what to do today. A program tells you what to do for the next month. Each one below lays out every session, week by week, so you never have to guess what comes next.

Day-by-day schedule

Every training day and rest day is laid out in advance.

Planned progression

Load and volume rise across the block, then back off before they need to.

Track your progress

Tick off each session and watch the block fill in.

Build Muscle

8 weeks

Muscle Builder

Eight weeks of hypertrophy training

Difficulty 5 out of 5Advanced
5×/week 65 min 44 sessions

Lose Fat

4 weeks

Fat Loss Accelerator

Strength plus conditioning, five days a week

Difficulty 3 out of 5Intermediate
5×/week 40 min 23 sessions

Get Stronger

6 weeks

Strength Builder

Six weeks of progressive barbell work

Difficulty 3 out of 5Intermediate
4×/week 60 min 31 sessions

Improve Mobility

2 weeks

Mobility Reset

Two weeks to move better

Difficulty 1 out of 5Beginner
5×/week 20 min 11 sessions

General Fitness

4 weeks

Beginner Foundations

Your first four weeks of structured training

Difficulty 1 out of 5Beginner
3×/week 45 min 18 sessions
3 weeks

Home Kickstart

Three weeks, no equipment, no gym

Difficulty 1 out of 5Beginner
4×/week 25 min 14 sessions

Before you start: these programs are general fitness education, not personalised coaching. If you have an injury, a medical condition, or have not trained in a long time, talk to a qualified professional before beginning.