Discover our strength training programs

Lose weight and tone your body with minimal equipment

Intermediate strength training and moderate cardio program using dumbbells to support weight loss, preserve muscle mass, and promote sustainable progress.

Lose weight Intermediate 3 workouts

Build your muscular endurance with lasting strength

Intermediate 3-session-per-week program designed to build muscular endurance with dumbbells, balanced supersets, and sustainable progression.

Build endurance Intermediate 3 workouts

Build your endurance without losing strength

Intermediate gym-based program combining dense strength training and progressive cardio to improve muscular and cardiovascular endurance while preserving strength and recovery.

Build endurance Intermediate 3 workouts

Lose weight and get toned without equipment

Intermediate equipment-free program with three full-body sessions and integrated moderate walking to support weight loss while preserving muscle mass.

Lose weight Intermediate 3 workouts

Build muscle with bodyweight training

Intermediate equipment-free program designed to build muscle with three complete, progressive, and balanced workouts per week.

Build muscle Intermediate 3 workouts

Build your endurance without equipment

8-week intermediate program focused on overall endurance, with moderate cardio, full-body strengthening, and bodyweight progression.

Build endurance Intermediate 4 workouts

Lose weight while preserving muscle

Gym-based strength training and moderate cardio program designed to increase energy expenditure, preserve muscle mass, and support sustainable weight loss.

Lose weight Intermediate 4 workouts

Lose Weight at Home with Minimal Equipment

An 8-week strength training program designed to support weight loss, preserve strength, and promote progress using dumbbells and minimal equipment.

Lose weight Intermediate 4 workouts

Improve your endurance

An 8-week cycle designed to improve muscular and cardiovascular endurance in the gym through five balanced, progressive workouts.

Build endurance Intermediate 5 workouts

Build muscle at the gym

Four-day-per-week strength training program designed to build muscle mass with balanced volume, simple progression, and full gym equipment.

Build muscle Intermediate 4 workouts

Build muscle with minimal equipment

4-day dumbbell strength training program to build muscle across the entire body, make steady progress, and train effectively without machines or a fully equipped gym.

Build muscle Intermediate 4 workouts

Build your whole body with a balanced program

4-day gym strength training program to develop the entire body with balanced frequency, simple progression, and sessions lasting around 60 minutes.

Build muscle Intermediate 4 workouts

Dumbbell muscular endurance: progress without burning out

An 8-week program to build muscular endurance with dumbbells, 60-minute sessions, and simple substitutions using a kettlebell, barbell, or sturdy chair.

Build endurance Intermediate 4 workouts

Build muscle at home with dumbbells

8-week dumbbell hypertrophy program: four upper/lower-body sessions, controlled training volume, simple progression, and substitutions adapted to the equipment available.

Build muscle Intermediate 4 workouts

Build your endurance without equipment

A bodyweight program designed to build muscular and cardiovascular endurance through four balanced, progressive workouts that can be done anywhere.

Build endurance Intermediate 4 workouts

Weight loss at home without equipment — 4 sessions per week

An 8-week equipment-free program designed to support weight loss, preserve muscle mass, and drive progress through four balanced, recoverable sessions.

Lose weight Intermediate 4 workouts

4-day at-home muscle-building program with no equipment

An 8-week at-home plan for building muscle in four workouts, with no equipment, progressive overload, core work, and full-body training.

Build muscle Intermediate 4 workouts

Beginner 3-day full-body strength training program

An 8-week full-body strength training program designed for beginners who want to build muscle in the gym.

Build muscle Beginner 3 workouts

Free Weight Loss Program Without Equipment – 20 Minutes for Beginners

Transform your body with quick and effective workouts you can do anywhere. Perfect for getting started gently and regaining confidence in your body.

Lose weight Beginner 3 workouts

Original Zyzz bodybuilding program for aesthetics and hypertrophy

Become the best aesthetic version of yourself with Zyzz’s exact program, available in full for free.

Build muscle Intermediate 3 workouts

Beginner muscle-building program with dumbbells and resistance bands

Start today and build muscle mass with a simple, effective plan perfectly suited to beginners. No gym needed: make the most of every session with your dumbbells and resistance bands to transform your physique gradually and safely.

Build muscle Beginner 3 workouts