Structured programs for every level — from first-timers to elite athletes.
New to training? Build your foundation safely and effectively.
3 sets × 12 reps
Legs3 sets × 10 reps
Chest3 sets × 30 seconds
Core3 sets × 10 reps each
Back3 sets × 15 reps
GlutesSteady pace cardio
CardioReady to level up? Increase intensity and start building serious strength.
4 sets × 10 reps
Legs4 sets × 8 reps
Chest3 sets × 8 reps
Back3 sets × 10 reps
Shoulders3 sets × 10 reps
HamstringsHigh intensity intervals
CardioFor elite athletes pushing the boundaries of performance and strength.
5 sets × 5 reps (heavy)
Full Body4 sets × 6 reps
Back4 sets × 6 reps (heavy)
Chest4 sets × 5 reps
Legs3 sets × max reps
Upper Body10 × 100m sprints
SpeedTraining is only half the battle. What you eat determines how fast you recover and how strong you grow.
Aim for 0.7–1g of protein per pound of bodyweight. Think chicken, eggs, fish, legumes, and Greek yogurt.
Drink at least 8 glasses of water daily. During intense workouts, add electrolytes to replenish minerals.
Fuel workouts with oats, sweet potatoes, brown rice, and whole grains. Avoid simple sugars pre-workout.
Eat a protein-rich meal within 45 minutes post-workout. Have a light carb snack 1 hour before training.