While we take great pride in our customized personal training programs, we also offer Immediate-Access Downloadable Fitness Plans for those who want a structured, effective fitness program but do not feel the need for customization. These pre-built programs are perfect for anyone looking to achieve specific fitness goals, whether it's building strength, improving endurance, or getting lean. Each workout plan is carefully crafted to deliver results, and you can download and start using them right away! No waiting—just grab your program and get to work. Each program is designed with built in progressions, exercise variations, optional warm up and cool down, as well as recovery suggestions. The fillable PDF format makes tracking weights and reps simple.

Browse our collection of workout plans and choose the one that fits your fitness level and goals. Whether you're a beginner or seasoned lifter, these plans are perfect for anyone looking to take their fitness journey to the next level. More workouts are coming soon as Immediate Access Instant Downloads!

Are you prepping for a backcountry backpacking trip, ski vacation, or an athlete preparing for your season? You might prefer a custom workout program designed specifically for your goals, available equipment and schedule. Check out our home page to see what we offer. Have questions? Don’t hesitate to contact us. We are happy to answer any questions and would love to create a custom plan just for you!

TNT 3-Day Strength split

Sneak Peek: Partial look at Day 1 - Push (Chest, Shoulders, Triceps): Targets major pushing muscles, ensuring a comprehensive and effective workout.

  • Barbell Bench Press 4 sets of 6-8 reps

  • Dumbbell Shoulder Press 3 sets of 8-10 reps

  • Incline Dumbbell Press 3 sets of 8-10 reps

  • Cable Lateral Delt Raises 3 sets of 12-15 reps

This structured program includes detailed progression and recovery strategies, core work, as well as a suggested warmup and cool down.

TNT Unilateral Strength & core

Sneak Peek: Superset 1 - Lower Body Strength & Stability.

Perform 3-4 rounds of each superset before moving to the next group. Use moderate to challenging weights while maintaining good control and balance.

1A. Bulgarian Split Squat - 8 reps/leg (DBs or Barbell)

1B. Weighted Side Plank - 30 sec/side

This program features 4 superset pairings that combine single-limb strength moves with targeted core training to improve total body function and performance. Includes a bonus core finisher, progression and recovery strategies, as well as a warmup and cool down.

TNT 7-Day Jumpstart body weight or travel workout program

No Gym? No Problem. Sneak Peek: Partial look at Day 1: Total Body Strength Giant Set. Exercises performed back-to-back without a break. Rep ranges scaled for Beginner/Intermediate/Advanced fitness levels.

  • Bodyweight squats - 10/20/30 reps

  • Squat hold - 10/20/30 secs

  • Squat jumps -10/20/30 reps

  • Push-Ups - 5/8/10 reps

  • Half Push-Up Hold - 5/15/30 secs

This program includes progression suggestions for continued use well beyond the first week, an optional core pyramid, as well as recovery strategies.

TNT Triplet strength & conditioning circuit

Sneak Peek: Triplet 1- Lower Body Strength & Core Stability. Perform each of the exercises back-to-back without rest. Perform 3-4 rounds of this triplet. Rest 60-90 secs between rounds.

  • Trap Bar Deadlift - 5 reps (heavy)

  • Weighted Plank Pull-Through (DB or Plate) - 8/side

  • Med Ball Wall Slam (Chest Pass Style) - 10 reps

The 4-8 -week program includes progression guidelines, exercise variation, and recovery suggestions and an optional EMOM (every minute on the minute) finisher.