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💎  FEATURED PROGRAM  💎

A complete long-term training system combining strength development, conditioning, fat loss, and progressive programming into one scalable plan designed for sustainable results and long-term progression.

Find the right training plan for your goals

Whether you want to build muscle, lose fat, or improve conditioning—choose a structured plan you can start today.

Beginner & Re-Entery Programs  
Just starting out or getting back into it...start here
→ View Beginner Programs
Build Muscle & Strength  
Get stronger, build muscle, and follow a structured gym plan
→ View Strength Programs
Lose Fat & Improve Conditioning 
Burn fat, train hard, and improve endurance
→ View Conditioning Programs
Train at Home 
Minimal equipment plans you can follow anywhere
→ View Home Gym Programs
Improve Cardio & Endurance 
Running and cardio-focused programs with progression
→ View Cardio Programs
Beginner & Re-Entery
Gym Kickstart Program - 4 Weeks
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Beginner 🚼, Gym 🏪, Machines ⚙️, Free Weights 🏋

A simple, structured plan to help you get comfortable in the gym and build consistency with machines. 

Home Gym 1 - 6 Weeks
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Beginner 🚼, Home Gym 🏡

A full-body training plan using minimal equipment to help you get started at home.

New Beginnings Program - 12 Weeks
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Beginner 🚼, Gym 🏪, Cardio 🫀, Free Weights 🏋, Machines ⚙️

Build confidence and consistency in the gym with a longer introductory program that gets you comfortable with machines, free weights, and cables.

Couch to 5k - 10 Weeks
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Beginner 🚼, Running 🏃🏻‍♀️

Progress from little to no running to completing a full 5K with a structured plan.

Strength & Hypertrophy
BUILD - 6 Weeks

Gym 🏪, Strength 💪🏽

Muscle and strength hypertrophy-focused training plan.

LEGS FOR DAYS – 6 Weeks

Gym 🏪, Leg Focus 🦵🏽, Strength 💪🏽

Focus on building lower body strength, size, and stability with targeted training.

SPARTAN – 6 Weeks

Intermediate ➡️ Advanced , Gym 🏪, Strength 💪🏽, Rotating Sessions 🔄, HIIT 🫁, Conditioning 🫀

A full-body program that blends strength, hypertrophy, and conditioning into one plan.

BUILD 2 - 6 Weeks

Gym 🏪, Strength 💪🏽

Muscle and strength hypertrophy-focused training plan.

ACCELERATOR – 12 Weeks

Gym 🏪, Strength 💪🏽, Conditioning 🫀, Rotating Sessions 🔄

A longer, structured program designed to progressively build strength and muscle over time.

Conditioning & Fat Loss 
Cutting Edge - 12 Weeks

Fat Loss 🔥, Strength 💪🏽, Cardio Intervals 📊, Gym 🏪, Conditioning 🫀

Torch fat and improve performance without sacraficing muscle. 

Fire 🔥 - 6 Weeks

Fat Loss 🔥, Conditioning 🫀, Gym 🏪, Intermediate ➡️ Advanced , Rotating Sessions 🔄, HIIT 🫁

Train hard, burn fat, and improve conditioning with a structured, high-intensity plan.

Vanguard - 6 Weeks

Fat Loss 🔥, Conditioning 🫀, Gym 🏪, Cardio Intervals 📊

A structured mix of strength training, intervals, and conditioning to drive full-body results.

Hoplite - 6 Weeks

Fat Loss 🔥, Conditioning 🫀, Gym 🏪

Combine strength work with progressive cardio to improve Vo2 Max, endurance and overall fitness.

Spartan - 6 Weeks

Fat Loss 🔥, Gym 🏪, Intermediate ➡️ Advanced , Rotating Sessions 🔄, HIIT 🫁, Strength 💪🏽

A challenging full-body program that blends strength, hypertrophy, and conditioning into one plan.

Home Gym / Minimal Equipment
Home Gym 1 - 6 Weeks

Home Gym 🏡, Beginner 🚼

A simple full-body plan using minimal equipment to help you train consistently at home.

Home Gym 3 - 6 Weeks

Home Gym 🏡

A balanced home training plan combining strength work and conditioning for overall fitness.

Home Gym 5 - 6 Weeks

Home Gym 🏡, Intermediate ➡️ Advanced

A higher-intensity home program combining strength work and conditioning for continued progress.

Home Gym 2 - 6 Weeks

Home Gym 🏡

Build strength at home with a structured plan using dumbbells, bands, and bodyweight work.

Home Gym 4 - 6 Weeks

Home Gym 🏡, Intermediate ➡️ Advanced

Increase intensity with a home-based program that blends strength and conditioning work.

Cardio & Endurance 
Apex Cardio - 8-10 Weeks

Cardio 🫀, Fat Loss 🔥, Conditioning 📊

A structured progression of 32 cardio sessions to build endurance and improve overall conditioning, including Vo2 Max, threshold and endurance sessions. 

Couch to 5k - 10 Weeks

Cardio 🫀, Running 🏃🏻‍♂️, Fat Loss 🔥, Beginner 🚼

Progress from little to no running to completing a full 5K with a structured plan.

Corrective Exercise / Posture 
Posture Reset Program - 12 Weeks

Posture 🚶🏽‍♀️, Osteoporosis 🩻, Mobility 🙆🏼‍♂️, Beginner 🚼, Balance 🤸🏻‍♀️

Improve posture, mobility, balance, and movement control with a structured low-impact training plan.

©2024 by PhysioFit Online Training

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