Pre-designed Workouts

We offer 100 professionally Pre-designed Strength Training Programs that can be downloaded and used with ProTrack as workout templates at no extra charge. These strength training programs are customized to your experience and fitness level, goals and personal interests, and time commitment.

You can choose from the following options in order to create a program that is right for you. Select from the results you wish to achieve, your fitness/experience level, and the number of days per week you want to train.

Note: You must have ProTrack installed on your computer before you can install any of the following strength training programs.

GENERAL FITNESS (muscle strength, endurance and tone)
PHASE 1: BEG 2 days/week 3 days/week 4 days/week
PHASE 2: INT 2 days/week 3 days/week 4 days/week
PHASE 3: INT 2 days/week 3 days/week 4 days/week
PHASE 4: ADV 2 days/week 3 days/week 4 days/week
PHASE 5: ADV 3 days/week 4 days/week 5 days/week
PHASE 6: ADV 3 days/week 4 days/week 5 days/week
PHASE 7: ADV 3 days/week 4 days/week 5 days/week
PHASE 8: ADV 3 days/week 4 days/week 5 days/week
PHASE 9: ADV 3 days/week 4 days/week 5 days/week
PHASE 10: ADV 3 days/week 4 days/week 5 days/week
PHASE 11: ADV 3 days/week 4 days/week 5 days/week
BODYBUILDING (muscle strength, size and tone)
PHASE 1: BEG 2 days/week 3 days/week 4 days/week
PHASE 2: INT 2 days/week 3 days/week 4 days/week
PHASE 3: INT 2 days/week 3 days/week 4 days/week
PHASE 4: ADV 2 days/week 3 days/week 4 days/week
PHASE 5: ADV 3 days/week 4 days/week 5 days/week
PHASE 6: ADV 3 days/week 4 days/week 5 days/week
PHASE 7: ADV 3 days/week 4 days/week 5 days/week
PHASE 8: ADV 3 days/week 4 days/week 5 days/week
PHASE 9: ADV 3 days/week 4 days/week 5 days/week
PHASE 10: ADV 3 days/week 4 days/week 5 days/week
PHASE 11: ADV 3 days/week 4 days/week 5 days/week
STRENGTH AND POWER (muscle size and strength)
PHASE 1: BEG 2 days/week 3 days/week 4 days/week
PHASE 2: INT 2 days/week 3 days/week 4 days/week
PHASE 3: INT 2 days/week 3 days/week 4 days/week
PHASE 4: ADV 2 days/week 3 days/week 4 days/week
PHASE 5: ADV 3 days/week 4 days/week 5 days/week
PHASE 6: ADV 3 days/week 4 days/week 5 days/week
PHASE 7: ADV 3 days/week 4 days/week 5 days/week
PHASE 8: ADV 3 days/week 4 days/week 5 days/week
PHASE 9: ADV 3 days/week 4 days/week 5 days/week
PHASE 10: ADV 3 days/week 4 days/week 5 days/week
PHASE 11: ADV 3 days/week 4 days/week 5 days/week

HOME/TRAVEL (general fitness program that can be done anywhere)

Each program is 12 weeks in length (except Home/Travel program). When you've completed your first 12 weeks (Phase 1), you can go on to the next 12-week program (Phase 2), Phase 3, and so on.

Each 12-week program includes the exercises you should do for each muscle group, the number of sets and repetitions you should do to achieve your goal, and the order in which you should perform the exercises. In addition, you'll find a program explanation (what, why, when, in which order, how often, etc.) for each of the 12-week programs.