BodybuildingUpper body and lower body muscular development 4-5x per week Designed to increase lean muscle mass for men and women Emphasis on hypertrophy, not strength

FitnessAlternates between Upper and Lower body days with abs 4-5x per week Designed to be simple and fun, but still leave you breathing hard and sweating Emphasis on burning calories and specifically, stored fat

At HomePrehab, Recovery, and Remedial movements 3-4x per week Designed to be supplementally added onto other programs Emphasis on often neglected areas and common weak points

WeightliftingSnatch, Clean and Jerk with variations and accessories 4-5x per week Designed to increase your 2 lift total Emphasis on technical mastery and special strength

PowerliftingSquat, Bench, Deadlift with variations and accessories 3-4x per week Designed to increase your 3 lift total Emphasis on technical mastery and special strength

Hybrid AthleteStrength and muscular development 4-5x per week Designed to combine bits and pieces from all categories Emphasis on building lean muscle and athletic strength simultaneously Less emphasis on technique of lifts than powerlifter and weightlifter

HIIT CardioCardio for weight loss 2-3x per week Designed to be supplemental to other programs Emphasis on burning fat fast