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 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 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 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 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.
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.
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.
The side effects of dehydration on different training styles and how to estimate your daily required water intake.
How to choose the best personal trainer for your needs and assess trainer compatibility/competency during a consultation.
The exercise performance benefits of warming up and how to build your own effective routine.
A beginner’s guide to facility selection, exercise etiquette, equipment use, and what to expect on your first day at a gym.
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.
If anything on this site is helpful and you want to show your appreciation, consider becoming a Fitstra Supporter.