Choose Your Starting Level
Not sure where to start? Start with the lowest level you can complete with controlled form. If a level feels too easy after a couple of weeks, move up. If it feels overwhelming, drop down one level and build confidence first.
How the Levels Progress
Each level is designed to challenge you in a new way without relying only on heavier weight. Progress happens through:
- harder exercise variations
- better control and range of motion
- more stability and coordination
- gradually increased total work
This makes the program effective for both home training and gym training.
Use Your Workout Program Like an App
You can add your workout program to your phone home screen so it opens with one tap, like an app. This makes it easier to stay consistent and pick up where you left off.
Free Fitnesss Tools
Want a simple answer to how many calories you should eat? Use our calorie calculator to estimate your maintenance calories and get a starting target for fat loss or muscle gain based on your activity level.
Use Calorie Calculator
Curious how strong you are right now? Use the strength score calculator to estimate your one-rep max and compare your strength level over time. It is a simple way to track progress as you get stronger.
Use Strength Score Calculator
Why This System Works
A workout program only works if you can stick with it.These levels are built for consistency first. The goal is not to destroy you in every session. The goal is to help you show up, practice the basics, and steadily build strength over time.
From a health and fitness standpoint, strength work at least 2 days per week is commonly recommended, and many beginners do well with 2 to 3 strength-focused sessions weekly.That is why these levels are built around 3 workouts per week with recovery built in.
Frequently Asked Questions
1. Which workout level should I start with?
Start with the lowest level you can complete with controlled form. If you are new, Level 1 is the safest place to start. If you already train in a gym and want a gym-based plan, start with Level 10.
2. Should I start with home workouts or gym workouts?
Home workouts are a great starting point if you want low pressure and simple setups. Gym workouts are a great starting point if you want machines and a clear structure. The best choice is the one you will actually repeat each week.
3. What should I do if I do not know what to do at the gym?
Start with a beginner-friendly level that uses simple machines and a predictable plan. Levels 10 to 12 are built to reduce guesswork and help you learn the basics.
4. How many days per week should I work out as a beginner?
Most beginners do well with 2 to 3 strength-focused sessions per week. These programs use 3 to 4 workouts per week depending on the level, with recovery built in. Adults are generally advised to include muscle-strengthening activity at least 2 days per week.
5. How long should I stay on each level before moving up?
Stay on a level until workouts feel controlled and repeatable. A simple rule: if you can complete the workouts with good form, recover well, and do not feel overwhelmed, you can move up. If not, repeat the level for another week.
6. Are these workout programs good for building muscle?
Yes. Muscle is built through consistent training and progression over time. As levels increase, you progress through harder movements, more control, and more total work.
7. Can these workouts help with fat loss?
Yes, strength training supports fat loss by helping you maintain or build muscle while you increase your overall activity. Nutrition is the main driver of fat loss, but strength training is a strong complement.
8. What equipment do I need?
Home levels use minimal equipment and simple setups. Gym levels may use machines and weights. If you do not have a piece of equipment, choose a home level or swap to a similar movement pattern.
9. Do I need a pull-up bar to follow these workouts?
No. Many levels use rows and other pulling variations that do not require a pull-up bar. If a pull-up bar is used later, it is optional and not required to start.
10. How do I add the workout program to my phone like an app?
On iPhone: open the page in Safari, tap Share, then tap Add to Home Screen.
On Android: open the page in Chrome, tap the three-dot menu, then tap Add to Home screen.
11. What if I miss a workout?
Missing a workout is normal. Just continue where you left off. Consistency over months matters more than perfection in a single week.
12. Are the workout programs and tools really free?
Yes. The workout programs and fitness tools on this site are free to use.
13. What if I am returning after an injury or a long break?
Start one level easier than you think you need and stay in a pain-free range of motion. If you are unsure what is appropriate, check with a qualified clinician or physical therapist.