If you’ve completed the Beginner Transformation Plan or if you’re ready for something a little more challenging, this plan is for you.
Gym
Lose fat
Get toned
Adults
That body is transformation ready! If you’re already fluent in basic body movements, if you know the gym like it’s your own garden; and if your gym clothes are no longer brand new, then this is where you need to start (if not, start with either our Beginner Transformation Plan or Intro to Weightlifting).
This 6-week Intermediate Full Body Crafting plan contains everything you need to target and attack each area of the body: high-intensity circuits, weightlifting burners, cardio blasts, core attacks, rehabilitation workouts and timed challenges. Anything on your body that wobbles should fear every workout.
And of course – you’ll struggle to find a dull or mundane routine here! This plan contains heaps of brand new workouts set to keep you challenged and excited every step of the way!
Full gym
Lose fat, Get toned
Workout plan details
You’ll find a warm-up and cool-down attached to some of the workouts in this plan. They’re there to prepare both the body and the mind for the main workout – don’t skip them if you have time. Nobody wants an injury and everybody wants to recover faster. Trust us, they’re worth the additional 5 – 10 minutes.
Every week is built up of cardio, weightlifting, and circuit workouts. We suggest that you take note of the weight used for each exercise. This way, you’ll be able to challenge yourself in the future. Strive to always beat previous distance or time records and increase the weight on exercises as the plan progresses.
The instructions for all individual exercises are incredibly handy when revising your form. Keep tabs on how the lift or movement should be executed, and never perform a movement that cause unnecessary pain.
Keep water with you at all times. Sip between exercises to prevent dehydration and keep up your peak performance.
Take advantage of the meticulously crafted exercise programs in our library to save you hours while effectively supporting your clients and patients in achieving their goals:
🔎 Browse available exercise programs using a range of filters
✅ Add the program you'd like to use. It's completely free and will be instantly available in your Train account.
😃 Use the program with your clients as is or easily customize the workouts to suit their individual needs.
What types of programs are included?
You’ll find structured fitness programs across different goals, experience levels, and training settings. From foundational strength to mobility and conditioning, the library is built to save you time and keep programming organized.
Can I preview a program before adding it?
Yes. You can fully preview every workout inside each program before adding it to your account, so you know exactly what you’re working with.
Can I customize a program?
Absolutely. After adding a program, you can adjust exercises, sets, reps, notes, and progression to align perfectly with your client’s needs.
Can I duplicate a program for multiple clients?
Yes. Duplicate a program, personalize it, and use it with as many clients as you like. It’s designed to support efficient coaching workflows.
Is there a limit to how many programs I can add?
No limits. Add as many programs as you need and build out your library inside Train.
Who designs these programs?
Fitness programs are created by experienced coaches and trainers, and are reviewed and refined over time based on real-world feedback.
Who do I contact if I need help?
Reach out via in-app chat and we’ll get you sorted quickly.
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Beginner Full Body Transformation
Beginner
Full gym
6weeks
Great for starting your fitness journey, this beginner training plan will leave pounds of body fat crying in a pool on the ground. It will be emotional.
VIEW PLAN
Gym
Intro to Weightlifting: Gym Novice Plan
Beginner
Full gym
6weeks
Just joined the gym and want a proper and safe introduction to weightlifting? This 6-week plan is designed for you.
VIEW PLAN
Home-based
Home Advantage: Ultimate No-Equipment Plan
Beginner
NO EQUIPMENT
8weeks
Who needs a gym when you’re perfectly able to whip that body into shape in the comfort of your own home? No need for gym clothes, just begin!
VIEW PLAN