A 2-3 day/wk, 10+ week, full body weight training program designed to introduce barbell exercises and basic movement patterns to novice lifters while improving strength and hypertrophy. Also includes a simple 10 week periodized progressive overloading program. If you’re interested in incorporating a more serious weight training program into your routine but don’t know where or how to begin, this is the place to start.
Fitstra is a fitness education platform designed to help you increase strength, build muscle, lose fat, and improve cardiovascular conditioning through research based training practices.
Free Workout Programs
Gain Strength. Build Muscle. Lose Fat.
Fitstra programs are designed to accommodate brand new, first day lifters as well as those that have been in the gym for years. All programs also include supplemental fat loss cardio for those that are interested in weight loss. Regardless of your age, sex, fitness experience, or preferences, there’s something for everyone.
A 6 day/wk, 15+ week weight training program designed to primarily target hypertrophy through an alternating legs/push/pull setup. All movement patterns are hit twice a week. Legs Push Pull is a high frequency/high volume program meant for intermediate to advanced lifters. Includes a small amount of strength work.
A 5 day/wk, 10+ week weight training program designed to target strength and hypertrophy through a Legs/Push/Pull/Legs/Upper body (LPPLU) routine. All movement patterns are hit twice a week. This routine is best suited for intermediate to advanced lifters. Intermediate lifters should see significant size and strength gains.
A 4 day/wk, 10+ week weight training program designed to target strength and hypertrophy through a simple upper/lower body split. All movement patterns are hit twice a week. This routine is best suited for intermediate to advanced lifters. Intermediate level lifters should see significant size and strength gains.
Flexible First Steps
By establishing relevant baselines, regularly checking progress, and modifying program design when necessary, we can work together to eliminate plateaus, ensure that you never get stuck, and keep you advancing towards your goals.
Fitness & Nutrition: A Beginner's Guide
This is an education focused, research based fitness guide that dives into the science behind major exercise/nutrition topics but is written to be easily understood. Each chapter explores the ‘why’ and ‘how’ behind the most important programming topics and provides you with the tools to design your own routines.
The very basics of strength/hypertrophy training and how to design an effective, research based weight training program.
How nutrition habits affect exercise performance and research based dietary strategies to help maximize muscle growth, efficiently lose fat, and get the most out of your workouts.
How we lose weight through cardiovascular exercise and an easy to follow, research based guide for fat loss programming.
The exercise performance benefits of warming up and how to build your own effective routine.
Thanks for Saying Thanks
Creating content destined to be locked behind a paywall limits client/trainer interactions and decreases the total reach of Fitstra as a fitness platform – charging for every little thing doesn’t help anyone. That’s why all of the educational material and exercise programs on Fitstra will always be free. No premium content. No annoying ads. No pay to win.
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