Workouts
Faith Meets Fitness — 2026 Programs
Train with Purpose.
Transform with Faith.
Expert workout plans for every goal — full gym or home gym. Download once, train with purpose. Your schedule, your transformation.
📅 Set Your Start Date
Enter your download date — all plan schedules update automatically.
Workout Plans
Every plan includes a Full Gym and Home Gym version. Cardio rotates between biking 🚴, walking 🚶, and running 🏃 each week.
Barbell compounds, cable machines, and sled work drive hypertrophy while LISS cardio strips body fat. Progressive overload built in weekly.
| MON |
Barbell Squat 4×8Leg Press 3×12Leg Curl 3×12
|
| TUE |
Bench Press 4×8Cable Row 3×10Lat Pulldown 3×10Bike 20 min
|
| WED |
Incline Walk 30 minCore Circuit 3×
|
| THU |
Romanian DL 4×8Shoulder Press 3×10Lateral Raises 3×15
|
| FRI |
Cable Fly 3×12DB Curl + Tri 3×10Tempo Run 25 min
|
| SAT |
Bike LISS 45 minStretch 15 min
|
| SUN | Rest / Active Recovery |
Dumbbell-only on an adjustable bench. Same periodisation — zero machines. Cardio is outdoor bike, walks, and jog intervals.
| MON |
DB Goblet Squat 4×12DB RDL 3×12DB Lunge 3×10
|
| TUE |
DB Bench Press 4×10DB Row 3×12Bike 20 min
|
| WED |
Brisk Walk 30 minPlank / Ab Circuit
|
| THU |
DB Shoulder Press 4×10DB Lateral Raise 3×15
|
| FRI |
DB Curl + Kickback 3×12Run / Jog 25 min
|
| SAT |
Easy Bike / Walk 45 minYoga Stretch
|
| SUN | Rest / Mobility Work |
Big lifts with mobility warm-ups. Walking and cycling replace high-impact running to protect joints long term.
| MON |
Deadlift 4×5Barbell Row 3×8Walk 15 min
|
| TUE |
Bike Zone 2 35 minHip Mobility 20 min
|
| THU |
Squat 4×5Overhead Press 3×8Leg Press 3×10
|
| SAT |
Romanian DL 3×10Cable Row 3×10Walk 30 min
|
| W/F/SU | Active Rest / Stretch |
DB compound movements on an adjustable bench. Low-impact cardio keeps joints safe while building a strong foundation.
| MON |
DB Deadlift 4×8DB Row (bench) 3×10
|
| TUE |
Easy Bike 35 minHip Mobility Routine
|
| THU |
DB Goblet Squat 4×10DB Press (bench) 3×10DB Step-Up 3×10
|
| SAT |
Brisk Walk 30 minFull-body DB Circuit
|
45s on / 15s off format. Barbell complexes, sled pushes, and bike sprints for maximum output and caloric burn.
| MON |
Barbell Complex ×5Bike Sprints 8×30s
|
| WED |
Sled Push 6×Run Intervals 6×400m
|
| FRI |
KB Circuit 4 roundsBike LISS 30 min
|
| SAT |
Hilly Walk 40 minCore + Stretch
|
DB complexes + bodyweight on the bench. Cardio is outdoor sprints, bike intervals, and hill walks — no gym required.
| MON |
DB Complex ×5 roundsOutdoor Sprint 8×30s
|
| WED |
DB Thruster 4×12Run 6×400m
|
| FRI |
DB Circuit (bench) 4×Bike 30 min
|
| SAT |
Hilly Walk 40 minCore Circuit
|
Cable machine flows and glute activation. Low-impact cardio (walking + cycling) keeps joints safe while sculpting the body.
| MON |
Cable Core Flow 3×Hip Thrust 3×15
|
| TUE |
Steady Walk 30 minBreathwork 10 min
|
| WED |
Lat Pulldown 3×12Single-Leg Press 3×10
|
| THU |
Easy Bike 25 minYoga Flow 20 min
|
| FRI |
Full-body Cable CircuitWalk 20 min
|
Light dumbbells + bench. Slow, controlled tempo reps synced with breath. Walking cardio maintains gentle daily activity.
| MON |
DB Glute Bridge 3×15DB Side Raise 3×12
|
| TUE |
Walk 30 minBreathwork
|
| WED |
DB Row (bench) 3×12DB Chest Fly 3×12
|
| THU |
Bike / Walk 25 minYoga Flow
|
| FRI |
Full-body DB CircuitWalk 20 min
|
Farmer carries, sled drags, landmine presses, and TRX flows. Cardio mixes running intervals and moderate cycling.
| MON |
Landmine Squat 3×10Farmer Carry 4×30mRun 20 min
|
| WED |
TRX Row 3×12SA Press 3×10Bike 25 min
|
| FRI |
Sled Drag 6×20mStep-Up + Press 3×10
|
| SAT |
Hilly Walk 45 minMobility Routine
|
Unilateral DB work + bodyweight flows on an adjustable bench. Outdoor walking and cycling replace sled and machine work.
| MON |
DB Single-Leg DL 3×10DB Farmer Walk 4×30sJog 20 min
|
| WED |
DB Renegade Row 3×8SA Shoulder Press 3×10Bike 25 min
|
| FRI |
DB Step-Up + Curl 3×10Suitcase Carry 4×20m
|
| SAT |
Hilly Walk 45 minMobility Routine
|
Moderate-intensity strength + zone-2 cardio. Maintains metabolic health and lean mass during any weight-management phase.
| MON |
Machine Press 3×12Lat Pulldown 3×12Walk 20 min
|
| WED |
Bike Zone 2 35 minCore + Stretch
|
| FRI |
Leg Press 3×12Seated Row 3×12Jog 25 min
|
| SAT |
Walk 45 minMobility Work
|
Light-to-moderate DB work + bench. Full-body training twice a week with two active cardio days. Easy on joints, effective for muscle retention.
| MON |
DB Press (bench) 3×12DB Row 3×12Walk 20 min
|
| WED |
Easy Bike 35 minCore / Stretch
|
| FRI |
DB Squat 3×12DB Deadlift 3×12Jog 25 min
|
| SAT |
Walk 45 minMobility
|
How It Works
Four simple steps from download to transformation.
Choose Your Plan
Pick from 6 expert programs based on your goal, equipment, and how many days a week you can train.
Set Your Start Date
Enter your download date above. Your personalised start and end dates populate instantly — no calendar math needed.
Download Your PDF
Receive a printable PDF with weekly schedules, exercise cues, progression notes, and a nutrition primer.
Train & Transform
Follow your daily plan and let the results compound. Swap between gym and home versions any time.
What You Need
Every plan comes in two versions. Choose the one that fits your setup — no excuses, no extra gear.
🏋️ Full Gym Version
- Barbells and bumper plates
- Cable machines / functional trainer
- Leg press and hack squat machines
- Adjustable dumbbells / full DB rack
- Treadmill, stationary bike, or rower
- Sled (Metabolic + Functional plans)
- TRX or suspension trainer
🏠 Home Gym Version
- Adjustable dumbbell set (5–50 lbs recommended)
- Adjustable bench (flat / incline / decline)
- Stationary or outdoor bike
- Running shoes for outdoor cardio
- Yoga mat for floor work and mobility
- Resistance bands (optional)
Cardio Mix Policy: Every plan rotates 🚴 biking, 🚶 walking, and 🏃 running across the week for full cardiovascular development without overuse injuries. Bike and walk are always available as low-impact substitutes.