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Recommended for use with the expertise of a professional. If your personal trainer doesn’t have a physicalfeed, ask them why?

You will need a coach for the entirety of some programmes. You can add one at any time for free.

Staff picks

Strength Foundations 8 weeks · 2, 3 or 4 days a week · Beginner
The First Two Weeks 2 weeks · 2 or 3 days a week · Beginner
Bodyweight Starter 2 weeks · 3 days a week · Beginner
Bodyweight Foundations 8 weeks · 2 or 3 days a week · Beginner
Mobility Foundations 8 weeks · 3 or 5 days a week · Beginner
Kettlebell Foundations 8 weeks · 2 or 3 days a week · Beginner to Intermediate
Dumbbell Foundations 8 weeks · 2 or 3 days a week · Beginner
Dumbbell Muscle 8 weeks · 3 or 4 days a week · Beginner to Intermediate

Bodyweight

Back In 4 weeks · 3 days a week · Beginner
Hotel Room 4 weeks · 4 days a week · Beginner to Intermediate
Your First Pull-up 8 weeks · 2 or 3 days a week · Beginner to Intermediate
Bodyweight Core 6 weeks · 3 or 4 days a week · Beginner to Intermediate
Steady 8 weeks · 2 days a week · Beginner
Park Bars 8 weeks · 3 days a week · Intermediate
Ten Minutes 4 weeks · 5 days a week · Beginner to Intermediate
Rolled Out 6 weeks · 2 days a week · Beginner
Between Runs 6 weeks · 3 days a week · Beginner
Band Foundations 6 weeks · 2 or 3 days a week · Beginner
Desk Break 6 weeks · 5 days a week · Beginner
Daily Practice 4 weeks · 6 days a week · Intermediate
Floor Intervals 4 weeks · 3 days a week · Beginner to Intermediate
Pull-up Ten 8 weeks · 3 days a week · Intermediate
Every Day 4 weeks · 7 days a week · Beginner
Floor Glutes 4 weeks · 3 days a week · Beginner

Dumbbell

First Dumbbells 4 weeks · 2 days a week · Beginner
Back to the Bells 6 weeks · 3 days a week · Beginner to Intermediate
The Light Pair 8 weeks · 3 days a week · Beginner to Intermediate
Arms and Shoulders 6 weeks · 3 days a week · Beginner
Dumbbells on the Road 4 weeks · 3 days a week · Beginner to Intermediate
Dumbbell Rounds 6 weeks · 2 or 3 days a week · Intermediate
Loaded Mobility — Dumbbell 6 weeks · 2 or 3 days a week · Beginner
Two Days, One Bench 8 weeks · 2 days a week · Beginner
The Home Gym 8 weeks · 4 days a week · Beginner to Intermediate
Heavy Pair 8 weeks · 2 or 3 days a week · Intermediate
The Second Eight 8 weeks · 4 days a week · Intermediate
Dumbbell Volume 8 weeks · 5 days a week · Intermediate
Glute Builder 6 weeks · 3 days a week · Beginner to Intermediate

Barbell

Your First Barbell 8 weeks · 3 days a week · Beginner
Back Under the Bar 4 weeks · 3 days a week · Beginner
Bar and Rack 8 weeks · 3 days a week · Beginner to Intermediate
Barbell Power 6 weeks · 3 days a week · Intermediate
Barbell Rounds 6 weeks · 3 days a week · Intermediate
Twice a Week Barbell 6 weeks · 2 days a week · Beginner to Intermediate
Squat Block 6 weeks · 3 days a week · Intermediate
Deadlift Block 6 weeks · 2 days a week · Intermediate
Bench Block 6 weeks · 3 days a week · Intermediate
Barbell Peak 8 weeks · 4 days a week · Intermediate
Five Short Days 8 weeks · 5 days a week · Intermediate
The Garage Split 8 weeks · 4 days a week · Intermediate
Five by Five 8 weeks · 2 or 3 days a week · Beginner to Intermediate
Wave Strength 8 weeks · 4 days a week · Intermediate

Kettlebell

Your First Kettlebell 4 weeks · 2 days a week · Beginner
Swing and Get-Up 8 weeks · 3 days a week · Intermediate
Heavy Bell 8 weeks · 2 days a week · Intermediate
Two Bells 8 weeks · 4 days a week · Intermediate
Bell and Body 8 weeks · 3 days a week · Beginner to Intermediate
Kettlebell Complexes 6 weeks · 3 days a week · Intermediate
Twenty Minutes 6 weeks · 5 days a week · Beginner to Intermediate
Swing to Snatch 6 weeks · 3 days a week · Advanced
Back to the Bell 4 weeks · 3 days a week · Beginner
Loaded Mobility — Kettlebell 6 weeks · 4 days a week · Beginner
Windmill and Get-Up 6 weeks · 2 days a week · Intermediate

Gym

The First Month at the Gym 4 weeks · 2 days a week · Beginner
Machine Foundations 8 weeks · 2 or 3 days a week · Beginner
Push, Pull, Legs 8 weeks · 3 or 6 days a week · Beginner to Intermediate
Upper Lower, No Barbell 8 weeks · 4 days a week · Beginner to Intermediate
The Five-Day Split 8 weeks · 5 days a week · Intermediate
The Lunch Hour 6 weeks · 3 days a week · Beginner to Intermediate
The Six O’Clock Gym 6 weeks · 3 days a week · Beginner to Intermediate
Gym Conditioning 6 weeks · 2 or 3 days a week · Beginner
Leg Days 6 weeks · 2 days a week · Beginner to Intermediate
Gym Strength 8 weeks · 3 or 4 days a week · Intermediate
The Easy Spin 4 weeks · 2 days a week · Beginner
The Big Lifts 8 weeks · 4 days a week · Beginner to Intermediate
Incline Chest 6 weeks · 3 days a week · Intermediate
Hinge and Carry 6 weeks · 2 days a week · Intermediate
Back Builder 6 weeks · 3 days a week · Intermediate
Back in the Gym 4 weeks · 3 days a week · Beginner to Intermediate

Walking & conditioning

Walking Foundations 4 weeks · 3 or 5 days a week · Beginner
Interval Foundations 4 weeks · 2 or 3 days a week · Beginner to Intermediate
First 5K 9 weeks · 3 days a week · Beginner
Hybrid Eight 8 weeks · 3 days a week · Intermediate

Yoga

Yoga Foundations 6 weeks · 2 or 3 days a week · Beginner

Pilates

Pilates Foundations 6 weeks · 2 or 3 days a week · Beginner