Fitness Training Plans

You either want to learn and train for your first 5K ever or you are already a runner and have a 5K coming up for which you need to train. In either case, you might be looking for something to guide you through the training process and get you there. In this Guided 5K Fitness Training Plan, you will be guided through 25 workouts that are designed to have you running a 5K in just five weeks!

Vince Gironda wasn’t just a trainer—he was a heretic with a barbell, a sculptor of muscle who tore down the dogmas of modern fitness and rebuilt them around aesthetics, precision, and suffering. In Vince Gironda’s Legendary Training Method, discover the complete gospel of bodybuilding’s most eccentric genius—from his steak-and-egg diet to his infamous 8x8 and 10x10 shock routines, to his anatomical rewrites of classic movements like squats, curls, and bench presses. This isn’t a motivational guide. It’s a battlefield manual for lifters who are done with gimmicks, bloated drug ...

Unlock the full potential of your Planet Fitness membership and achieve results like never before. Whether you're a first-time gym-goer, a dedicated regular, or a seasoned fitness enthusiast, Maximize Your Workouts at Planet Fitness is your ultimate 4-week workout plan and journal. Created by a fitness expert with over a decade of experience, this book proves that you don’t need the latest and greatest equipment – just a smart plan. What Makes This Book Essential? Customized Workouts for Every Level: A complete 4-week progressive training plan designed specifically for Planet Fitness ...

Looking good, as they say, is good business. The better your body is shaped, the better you will feel about yourself, and the more confident you will be. This book will give you very informative body-building tips, both in the region of physical work-outs, and proper dieting. Indeed, the journey to having a great body isn’t an easy one, and it will take years for you to become the beast you imagine. However, if you follow the guidelines set in this book, you will be able to achieve satisfactory results in the short term, which will further inspire you to reach your long term goals.

Forget gimmicks. Forget the latest influencer routine promising shredded abs in 30 days. This is 5×5—the brutally efficient barbell program that builds real strength and dense, functional muscle without wasting your time. 5×5 Strength-Hypertrophy Hybrid is not a flashy routine. It doesn’t care about your Instagram aesthetic or your feelings about leg day. It cares about load, recovery, and consistent effort. With a focus on squats, deadlifts, bench presses, and rows—performed for five sets of five reps—this program walks the line between raw power and unapologetic muscle growth. ...

Transform your body with just one piece of equipment—dumbbells. This book contains 101 full-body dumbbell workouts designed to help you burn fat, build muscle, and boost strength—all from the comfort of your home or gym. Each workout is written to challenge your entire body in just 20–30 minutes, with progressions for every fitness level. Inside you’ll discover: 101 unique total-body dumbbell workouts Beginner to Expert progressions to match your fitness journey Balanced routines targeting strength, endurance, and conditioning Scalable sets and reps—adjust dumbbell weight, reps, ...

Unleash your power. Sculpt your physique. Become the Iron Goddess. Women’s bodybuilding has always been misunderstood, dismissed, or ignored. But the truth is clear: women build muscle by the same laws of physiology as men—yet with unique strategies, challenges, and advantages. Iron Goddess Training Program is the definitive guide written for serious female athletes who want to dominate in the gym, on stage, and in life. This isn’t another “tone up” handbook. This is a full blueprint—training, nutrition, recovery, psychology, and stage preparation—crafted specifically for the ...

Powerlifting isn’t mystical. It’s not spiritual. It’s a straightforward, brutally honest sport built around three lifts: squat, bench press, and deadlift. The Powerlifting Blueprint is for anyone who wants to get stronger without the fluff—no pseudoscience, no motivational drivel, and no exaggerated promises. Just actual results built on discipline, mechanics, and repetition. This isn’t a book about gym culture or body positivity masquerading as strength training. It’s a complete, unapologetic guide for beginners who want to understand how powerlifting works, how to start doing ...

"Resistance Training: Unlocking Your Full Physical Potential" is your comprehensive guide to achieving peak fitness and unleashing the true potential of your body through resistance training. In this book, you'll embark on a transformative journey, discovering the science, techniques, and principles behind resistance training. Begin by understanding the fundamentals, benefits, and equipment needed for effective resistance training. Learn how to set personalized goals, assess your fitness level, and design a tailored workout plan to achieve your objectives. Dive into an array of resistance ...

Restore your health and wellbeing with a powerful combination of fasting and holistic lifestyle practices. Are you ready to feel empowered and take control of your health and wellness, even if you’re over 50? Do you want to lose weight, increase your stamina, and look years younger? You might have tried other weight loss programs, but they only made you think more about food because you felt restricted… causing you to retreat to your old unhealthy eating habits. Don’t lose hope… there’s a type of lifestyle (yes, not a diet) that will allow you to lose weight without having to ...

Longevity isn’t about slowing down—it’s about moving better, recovering faster, and staying strong through every decade of life. The Hybrid Longevity Plan unites strength, endurance, and mobility into one intelligent system designed specifically for men over fifty who want to stay capable, active, and pain-free. This practical guide shows how to train with precision, not punishment. You’ll learn how muscle, heart health, and joint mobility reinforce each other when trained in harmony—building the kind of fitness that supports real life. Every chapter connects training science to ...

Heavy Duty 12 Week Challenge is not for the hobbyist, the casual lifter, or the “clean eating” spreadsheet worshiper. It’s a program for those willing to subject themselves to the kind of existential rigor that rips through illusion and deposits you on the other side as something denser, darker, and far more capable. Based on the brutally minimalist principles of high-intensity training, this 12-week challenge blends hypertrophic efficiency with metabolic precision, hormonal regulation, and psychological warcraft. Every chapter is a confrontation. You’ll train with one set to ...

Strength doesn’t fade with age—it just needs a smarter plan. Hybrid Power for Men Over 40 is a science-based fitness framework that blends resistance training and conditioning into one sustainable system for lifelong performance. Designed specifically for men in their 40s, 50s, and beyond, this method builds lasting muscle, strengthens joints, and restores energy without burnout. The Hybrid Power system revolves around a balanced push–pull–leg structure combined with low-impact cardio. You’ll learn how to train hard without overtraining, how to combine lifting and conditioning for...

Strength after forty isn’t about chasing the numbers you lifted at twenty—it’s about control, consistency, and confidence in how your body moves. Time Under Tension Training for Men Over 40 introduces a proven, joint-friendly way to build muscle and endurance through deliberate, slow-tempo resistance training. By extending the time your muscles stay under load, you’ll gain size, strength, and stability without heavy weights or joint strain. This complete guide teaches you how to use tempo as your training engine. You’ll learn precise methods to increase intensity safely, protect ...

The DEKA Mile is short, savage, and unforgiving. One mile of running broken into ten 160-meter segments, each punctuated by functional stations that test strength, endurance, and composure. It is the densest format in hybrid racing, demanding both sprint aggression and tactical precision. This book delivers the system to master it. Across thirty chapters, you’ll learn how to execute every aspect of the race floor. From the opening run to the final wall balls, the strategies are broken down with clarity: pacing cues, transition discipline, and station mechanics. The text blends sport ...

Lou Ferrigno didn’t just build muscle—he built a legacy out of silence, discipline, and sheer force of will. Train Like Lou Ferrigno is the unflinching, brutally direct biography of one of the most iconic bodybuilders and cultural figures of the last fifty years. From a childhood marked by profound hearing loss and bullying, to the green-skinned superstardom of The Incredible Hulk, to training routines that redefined dedication, Ferrigno’s story is one of relentless forward motion. This book strips away the gloss and dives deep into the raw details of Ferrigno’s rise—from cement-...

Your body’s best years aren’t behind you—they’re waiting to be rebuilt with purpose. Total Body Renaissance is your complete roadmap for restoring strength, mobility, and energy through intelligent, full-body training designed specifically for life after fifty. Grounded in real science and decades of athletic practice, this book replaces fitness hype with strategy. You’ll discover how to train all major muscle groups efficiently, build lean mass without strain, and restore joint mobility so every movement feels powerful and natural again. The program’s three-day structure makes ...

Are you tired of gaining fat every time you try to build muscle? Do you want to pack on lean size without losing your abs? The Ultimate Lean Bulking Guide is your all-in-one blueprint to building muscle, staying shredded, and achieving the lean, athletic physique you’ve always wanted — without dirty bulks or endless cardio. Inside this complete transformation system, you’ll discover: ✅ The Science of Lean Bulking – Learn how muscle grows, why traditional bulking fails, and how to optimize your body’s anabolic potential while minimizing fat gain. ✅ Nutrition Blueprint for ...

Full-body training changes everything after 40. You no longer need endless hours in the gym or complex split routines that drain recovery. What you need is an intelligent, efficient approach that strengthens your entire body, restores energy, and supports healthy hormones—without grinding down your joints or stealing time from your life. Full-Body Power for Men Over 40 delivers a complete blueprint for sustainable strength. Built around three focused sessions per week, this method trains every major muscle group while respecting the realities of recovery, mobility, and busy schedules. ...

Forget illusions. The Natural Method is a weaponized blueprint for building real muscle without steroids, SARMs, TRT, or gimmicks. In an industry saturated with fake physiques and fantasy programs, this book delivers the only thing that matters—evidence-based, brutally honest protocols that work for drug-free lifters. Written for serious athletes, advanced lifters, and strength coaches, The Natural Method strips away the hype and exposes how mainstream training splits destroy natural recovery, how fake “natty” influencers distort expectations, and why most clean lifters stall after ...