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

How To Do Bench Dips

How To Do Wrist Curls

How To Do The Farmers Carry

How To Do Dumbbell Squats

How To Do The Back Squat

6 Best Compound Exercises

How To Do Hip Thrusts

How To Do The Renegade Row

How To Use an Ab Roller

Ab Workouts

How To Use an Ab Roller

How To Do Side Planks

How To Do Mountain Climbers

How To Do Russian Twists

How To Do Reverse Crunches

Abs Workouts

Best Lower Ab Workout

Chest and Abs Workout

How To Stretch Abs

Best Diet For Abs

Back Workouts

How To Do The Renegade Row

How To Do Seated Cable Rows

How To Do Rack Pulls

How To Do The Chest Supported Row

Best Lower Back Workout

How To Do A Dumbbell Pullover

Chest and Back Workout

Cable Back Workouts

How To Do Dumbbell Rows

Back and Biceps Workout

Biceps Workouts

How To Do Bicep Curls

How To Do Hammer Curls

The BEST Dumbbell Exercises for BICEPS

Back and Biceps Workout

Best Biceps Exercises for Mass

Arm Workouts

Bicep Workouts

How To Do Barbell Curls

Bicep and Tricep Workout

Best Upper Body Workout

Chest Workouts

How To Do The Dips Exercise

Dumbbell Bench Press

How To Incline Bench Press Correctly

Chest and Back Workout

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Best Upper Chest Workout

The Best Dumbbell Exercises for Chest

Cable Chest Workout

The Best LOWER Chest Workout

How To Bench Press

Chest Workouts

Forearm Workouts

How To Do Wrist Curls

Forearm Workouts

Arm Workouts

How To Build Bigger Forearms

How to Get Bigger Arms Fast (RAPID RESULTS!!)

Forearm Workout Challenge… (WHAT’S YOUR SCORE?)

The Craziest Forearm Pump Ever… (TRY IT!)

Home Forearm Exercises (RIPPED FOREARMS – WITH A CHAIR!)

Full Force FOREARM Workout – Blast This Often Ignored Muscle With 4 Simple Moves

Legs Workouts

How To Do Dumbbell Squats

How To Do The Back Squat

How To Do Hip Thrusts

How To Do The Front Squat

How To Do Lunges

How To Do Goblet Squats

Quad Workouts

How To Do Rack Pulls

How To Do The Glute Ham Raise

How To Do Bulgarian Split Squats

Shoulder Workouts

How To Do Front Raises

How To Do Lateral Raises

Cable Shoulder Exercises

How To Overhead Press

Deltoid Workouts

My Shoulder Hurts When I Bench Press

Best Side Delt Exercises

Best Rear Delt Exercises

Stop Doing Upright Rows!

Best Delt Exercises

Traps Workouts

Mid Back Stretch and Rhomboid Release

The PERFECT Shoulder Workout

How to Get Bigger Traps

Get Brock Lesnar Traps with these Trap Workout Tricks!

Get big, thick traps… (WITHOUT SHRUGS!)‏

Tom Hardy’s Secret to Towering Traps – Killer Workout!

Tremendous Traps Circuit – Build Your Shoulders WITHOUT Classic Shrugs!

Triceps Workouts

How To Do Bench Dips

How To Do The Dips Exercise

How To Do The Close Grip Bench Press

Long Head Tricep Exercises

The Best Dumbbell Exercises for Triceps

Arm Workouts

Tricep Workouts

How To Get Big Triceps

Bicep and Tricep Workout

How To Do Skullcrushers / Triceps Extension

Check out our complete plans

AX-1 Training Program

Fat Burning, Muscle Building, Athletic Training

Jacked

Dumbbell Only, Home Muscle Building

Total Beaxst

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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Contact Us

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The ATHLEAN-X Training System™ and the ATHLEAN-RX™ are registered trademarks and may not be copied or used for any purpose without express written consent. A Sports Performance Factory LLC Production – Copyright ©MMXVIII Sports Performance Factory LLC P.O. Box 5054 Westport, CT. 06881 (888)4-ATHLEANX (888-428-4532)The materials and content contained in this website, products, emails, messages, or consulting are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment.

We here at athleanx.com are committed to providing you our visitor/user with a safe and reliable website experience. Coach Jeff Cavaliere (the owner of ATHLEAN-X™ and Sports Performance Factory LLC) and staff have conducted all steps possible to verify the testimonials and reviews that appear on this site. That said, as with all fitness programs, the best results are not uncommonly correlated with the best efforts, discipline, diligence, and so on, and therefore the results depicted and featured cannot be construed as common, typical, expected, normal, or associated with the average user’s experience. Results, as always, will vary from individual to individual for these reasons and you are responsible for understanding that atypical outcomes may not reflect your experience.