Free fitness routines
Discover personalized toning, hypertrophy, and powerlifting routines to achieve your goals for free. Start your physical transformation today!
TONING
Toning Level II – 2-Day Routine (A)
An effective routine for those short on time but looking to stay in shape and stay consistent.
Goal: Fast and effective toning.
Level: Intermediate
Toning Level II – 2-Day Routine (B)
An alternative exercise to continue stimulating your body in short sessions.
Goal: Weekly toning with variety.
Level: Intermediate
Toning Level II – 3-Day Routine (A)
Basic training to activate the body, improve posture, and tone with low effort.
Goal: General activation and improved muscle tone.
Level: Beginner
Toning Level I – 3-Day Routine (B)
Weekly variation to stay motivated and avoid routine.
Goal: Progressive stimulation without adaptation.
Level: Beginner
Toning Level II – 3-Day Routine (A)
A more complete workout, with compound exercises and higher intensity.
Goal: Improve muscle tone, strength, and endurance.
Level: Intermediate
Toning Level II – 3-Day Routine (B)
Complement to Level II (A) to alternate and continue progressing.
Objective: Continuity with weekly variability.
Level: Intermediate
Toning Level III – 3-Day Routine (A)
Advanced routine with more volume and difficulty, ideal for muscle definition.
Goal: Body aesthetics and performance.
Level: Advanced
Level III Toning – 3-Day Routine (B)
Alternating version with new stimuli to prevent plateaus.
Objective: Continuous stimulation in advanced stages.
Level: Advanced
HIPERTROFIA
Hypertrophy – 2-day routine (A)
A simple but effective way to start building muscle mass.
Objective: Basic muscle stimulation.
Level: Intermediate
Hypertrophy – 2-Day Routine (B)
Variation that distributes the muscles differently to maintain progress.
Goal: Functional hypertrophy in a short period of time.
Level: Intermediate
Hypertrophy – 3-Day Routine (A)
Muscle group divisions allow for volume and technique training.
Goal: Balanced muscle growth.
Level: Intermediate
Hypertrophy – 3-Day Routine (B)
An alternative option to continue stimulating without becoming monotonous.
Goal: Continued muscle development.
Level: Intermediate
Hypertrophy – 4-Day Routine (A)
A more intense approach with increased weekly volume and emphasis on specific muscle groups.
Goal: Increase muscle mass more aggressively.
Level: Intermediate – Advanced
Hypertrophy – 4-Day Routine (B)
Complementary version to target specific areas and prevent plateaus.
Objective: Deep and varied stimulation per muscle.
Level: Intermediate – Advanced
POWERLIFTING
Powerlifting – Initiation
Structured training for those new to powerlifting. Focus on technique and control.
Objective: Learn basic technique and gain initial strength.
Level: Beginner
Powerlifting – 3-Day Routine (A)
Program to improve your squat, bench press, and deadlift scores.
Goal: Develop maximum strength with structure and progression.
Level: Advanced