For Everyone

Choose one of the following programs based on your goals, duration, limitations and time before your next competition.

4 WEEKS

Coming Soon...

PROTECT & SERVE

12 WEEKS

Strength training program for expecting mothers in the second trimester of their pregnancy. This program can be done in any gym setting. This program is carefully designed to meet the needs of a pregnant woman. Please consult your physician before your first workout.

PRENATAL PUMP

6 WEEKS

A program designed for expecting dads or new dads who are dealing with the every day stresses of raising a child. Three workouts per week, for 45 minutes at a time to get you back to your peak physical condition. Good luck.

DAD-BOD

3 WEEKS

3 week program to whip you into superhero form for a modeling shoot, halloween, or just to look great on the beach. We went after the iconic build (V-shape, broad shoulders, big chest, slim waist and toned glutes and thighs) to make this program one-of-a-kind.

MR. INCREDIBLE

3 WEEKS

Intro to Strength Training is a program designed for beginner and novice individuals looking to learn the fundamentals and core exercises for strength training and olympic lifting including bench press, squat, deadlift, hang clean and power clean.

INTRO: STRENGTH

3 WEEKS

New program: for teams adding new players, or new users just joining proformapp.com, this all-new program was designed to help us find what your exact weights are within the first three weeks so that we can improve your training experience. "Create Player" sets the stage for the rest of your journey on PF.

"CREATE PLAYER"