A 4 day/wk, 10+ week weight training program designed to target 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. Includes a small amount of strength work – intermediate level lifters should see significant size and strength gains.
Fitstra is an exercise consulting service and an online platform for free workout programs and educational content 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, and 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 4 day/wk, 6+ month weight training program designed to target hypertrophy, strength, and cardiovascular endurance through a simple upper/lower body split. All movement patterns are hit twice a week. This routine is best suited for high level intermediate to advanced lifters.
A 5 day/wk, 10+ week weight training program designed to primarily target strength 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. Includes enough assistance work for significant hypertrophy gains.
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-HYP 2[3.1] is a high frequency/high volume program meant for intermediate to advanced lifters. Includes a small amount of strength work.
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.
Whether you’re a beginner who just needs a little help to get started or are a more experienced lifter with a few complicated questions, it all starts with the first email.
Brain Gains & Exercise Education
Fitness & Nutrition Guides
Fitstra Guides are education focused, research based fitness articles that dive into the science behind major exercise/nutrition topics and are written to be easily understood – you don’t need a STEM degree to follow along. These posts explore the ‘why’ and ‘how’ behind the all Fitstra programming and provide you with the tools to design your own exercise routines. Experiment by manipulating different variables. Find out what works best for you. Share what you discover. Have fun.
How to choose the best personal trainer for your needs and assess trainer compatibility/competency during a consultation.
Building an effective cool down routine and the fitness benefits of self-myofascial release and static stretching.
The side effects of dehydration on different training styles and how to estimate your daily required water intake.
The very basics of strength/hypertrophy training and how to design an effective, research based weight training program.
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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