Workouts, Fitness Guides & Programs
The most comprehensive free workout hub to help you get in the best shape of your life.
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How Much Protein To Build Muscle
by Jeff Cavaliere MSPT, CSCS

How To Do Bench Dips
by Jeff Cavaliere MSPT, CSCS

How To Do Wrist Curls
by Jeff Cavaliere MSPT, CSCS

How To Do The Farmers Carry
by Jeff Cavaliere MSPT, CSCS

How To Do Dumbbell Squats
by Jeff Cavaliere MSPT, CSCS

How To Do The Back Squat
by Jeff Cavaliere MSPT, CSCS

6 Best Compound Exercises
by Jeff Cavaliere MSPT, CSCS

How To Do Hip Thrusts
by Jeff Cavaliere MSPT, CSCS

How To Do The Renegade Row
by Jeff Cavaliere MSPT, CSCS

How To Use an Ab Roller
by Jeff Cavaliere MSPT, CSCS
Ab Workouts

How To Use an Ab Roller
by Jeff Cavaliere MSPT, CSCS

How To Do Side Planks
by Jeff Cavaliere MSPT, CSCS

How To Do Mountain Climbers
by Jeff Cavaliere MSPT, CSCS

How To Do Russian Twists
by Jeff Cavaliere MSPT, CSCS

How To Do Reverse Crunches
by Jeff Cavaliere MSPT, CSCS

Abs Workouts
by Jeff Cavaliere MSPT, CSCS

Best Lower Ab Workout
by Jeff Cavaliere MSPT, CSCS

Chest and Abs Workout
by Jeff Cavaliere MSPT, CSCS

How To Stretch Abs
by Jeff Cavaliere MSPT, CSCS

Best Diet For Abs
by Jeff Cavaliere MSPT, CSCS
Back Workouts

How To Do The Renegade Row
by Jeff Cavaliere MSPT, CSCS

How To Do Seated Cable Rows
by Jeff Cavaliere MSPT, CSCS

How To Do Rack Pulls
by Jeff Cavaliere MSPT, CSCS

How To Do The Chest Supported Row
by Jeff Cavaliere MSPT, CSCS

Best Lower Back Workout
by Jeff Cavaliere MSPT, CSCS

How To Do A Dumbbell Pullover
by Jeff Cavaliere MSPT, CSCS

Chest and Back Workout
by Jeff Cavaliere MSPT, CSCS

Cable Back Workouts
by Jeff Cavaliere MSPT, CSCS

How To Do Dumbbell Rows
by Jeff Cavaliere MSPT, CSCS

Back and Biceps Workout
by Jeff Cavaliere MSPT, CSCS
Biceps Workouts

How To Do Bicep Curls
by Jeff Cavaliere MSPT, CSCS

How To Do Hammer Curls
by Jeff Cavaliere MSPT, CSCS

by Jeff Cavaliere MSPT, CSCS

Back and Biceps Workout
by Jeff Cavaliere MSPT, CSCS

Best Biceps Exercises for Mass
by Jeff Cavaliere MSPT, CSCS

Arm Workouts
by Jeff Cavaliere MSPT, CSCS

Bicep Workouts
by Jeff Cavaliere MSPT, CSCS

How To Do Barbell Curls
by Jeff Cavaliere MSPT, CSCS

Bicep and Tricep Workout
by Jeff Cavaliere MSPT, CSCS

Best Upper Body Workout
by Jeff Cavaliere MSPT, CSCS
Chest Workouts

How To Do The Dips Exercise
by Jeff Cavaliere MSPT, CSCS

Dumbbell Bench Press
by Jeff Cavaliere MSPT, CSCS

How To Incline Bench Press Correctly
by Jeff Cavaliere MSPT, CSCS

Chest and Back Workout
by Jeff Cavaliere MSPT, CSCS

Best Upper Chest Workout
by Jeff Cavaliere MSPT, CSCS

The Best Dumbbell Exercises for Chest
by Jeff Cavaliere MSPT, CSCS

Cable Chest Workout
by Jeff Cavaliere MSPT, CSCS

The Best LOWER Chest Workout
by Jeff Cavaliere MSPT, CSCS

How To Bench Press
by Jeff Cavaliere MSPT, CSCS

Chest Workouts
by Jeff Cavaliere MSPT, CSCS
Forearm Workouts

How To Do Wrist Curls
by Jeff Cavaliere MSPT, CSCS

Forearm Workouts
by Jeff Cavaliere MSPT, CSCS

Arm Workouts
by Jeff Cavaliere MSPT, CSCS

How To Build Bigger Forearms
by Jeff Cavaliere MSPT, CSCS

How to Get Bigger Arms Fast (RAPID RESULTS!!)
by Jeff Cavaliere MSPT, CSCS

Forearm Workout Challenge… (WHAT’S YOUR SCORE?)
by Jeff Cavaliere MSPT, CSCS

The Craziest Forearm Pump Ever… (TRY IT!)
by Jeff Cavaliere MSPT, CSCS

Home Forearm Exercises (RIPPED FOREARMS – WITH A CHAIR!)
by Jeff Cavaliere MSPT, CSCS

Full Force FOREARM Workout – Blast This Often Ignored Muscle With 4 Simple Moves
by Jeff Cavaliere MSPT, CSCS
Legs Workouts

How To Do Dumbbell Squats
by Jeff Cavaliere MSPT, CSCS

How To Do The Back Squat
by Jeff Cavaliere MSPT, CSCS

How To Do Hip Thrusts
by Jeff Cavaliere MSPT, CSCS

How To Do The Front Squat
by Jeff Cavaliere MSPT, CSCS

How To Do Lunges
by Jeff Cavaliere MSPT, CSCS

How To Do Goblet Squats
by Jeff Cavaliere MSPT, CSCS

Quad Workouts
by Jeff Cavaliere MSPT, CSCS

How To Do Rack Pulls
by Jeff Cavaliere MSPT, CSCS

How To Do The Glute Ham Raise
by Jeff Cavaliere MSPT, CSCS

How To Do Bulgarian Split Squats
by Jeff Cavaliere MSPT, CSCS
Shoulder Workouts

How To Do Front Raises
by Jeff Cavaliere MSPT, CSCS

How To Do Lateral Raises
by Jeff Cavaliere MSPT, CSCS

Cable Shoulder Exercises
by Jeff Cavaliere MSPT, CSCS

How To Overhead Press
by Jeff Cavaliere MSPT, CSCS

Deltoid Workouts
by Jeff Cavaliere MSPT, CSCS

My Shoulder Hurts When I Bench Press
by Jeff Cavaliere MSPT, CSCS

Best Side Delt Exercises
by Jeff Cavaliere MSPT, CSCS

Best Rear Delt Exercises
by Jeff Cavaliere MSPT, CSCS

Stop Doing Upright Rows!
by Jeff Cavaliere MSPT, CSCS

Best Delt Exercises
by Jeff Cavaliere MSPT, CSCS
Traps Workouts

Mid Back Stretch and Rhomboid Release
by Jeff Cavaliere MSPT, CSCS

The PERFECT Shoulder Workout
by Jeff Cavaliere MSPT, CSCS

How to Get Bigger Traps
by Jeff Cavaliere MSPT, CSCS

Get Brock Lesnar Traps with these Trap Workout Tricks!
by Jeff Cavaliere MSPT, CSCS

Get big, thick traps… (WITHOUT SHRUGS!)
by Jeff Cavaliere MSPT, CSCS

Tom Hardy’s Secret to Towering Traps – Killer Workout!
by Jeff Cavaliere MSPT, CSCS

Tremendous Traps Circuit – Build Your Shoulders WITHOUT Classic Shrugs!
by Jeff Cavaliere MSPT, CSCS
Triceps Workouts

How To Do Bench Dips
by Jeff Cavaliere MSPT, CSCS

How To Do The Dips Exercise
by Jeff Cavaliere MSPT, CSCS

How To Do The Close Grip Bench Press
by Jeff Cavaliere MSPT, CSCS

Long Head Tricep Exercises
by Jeff Cavaliere MSPT, CSCS

The Best Dumbbell Exercises for Triceps
by Jeff Cavaliere MSPT, CSCS

Arm Workouts
by Jeff Cavaliere MSPT, CSCS

Tricep Workouts
by Jeff Cavaliere MSPT, CSCS

How To Get Big Triceps
by Jeff Cavaliere MSPT, CSCS

Bicep and Tricep Workout
by Jeff Cavaliere MSPT, CSCS

How To Do Skullcrushers / Triceps Extension
by Jeff Cavaliere MSPT, CSCS
Check out our complete plans

AX-1 Training Program
Fat Burning, Muscle Building, Athletic Training

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Dumbbell Only, Home Muscle Building

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Total Body Split, Extreme Muscle Building
Frequently Asked Questions
How do I know what workout is best for me?
The best workout for you will depend on your goals, fitness level and the equipment you have available to you. To see which workout is right for you, take our quiz.
What is the best 6 day workout split?
The best 6 day workout split is a 6-day push pull legs schedule because it gives each of the muscle groups adequate rest time in between training sessions, while at the same time being able to work each area two times per week.
What is the best 5 day workout split?
The best 5 day workout split for people looking to build muscle and get or stay lean would be 5 consecutive days where you alternate strength workouts with conditioning workouts, and taking two rest days after the 5 day schedule. An example would be Monday/Wednesday/Friday strength training, Tuesday/Thursday conditioning and Saturday/Sunday off like we do in our AX-1 Program.
What's the best free workout plan?
The best free workout plan is our full body workout plan that you do 3 days per week. This helps you work all the major muscle groups in each training session while allowing sufficient rest time between training sessions.
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