This 5-workouts-per-week gym training plan for women and men will get you in tip-top shape pronto. Ready to sweat? Let’s go!
Gym
Lose fat
Get toned
Adults
Only four weeks remain until the big day and you’re still questioning how in the world you’re going to get that body you desire in time! Don’t fret – we’ve got you covered.
Four Week Intensive Slim Down is a 5-workouts-per-week training plan that covers all bases when it comes to rapid fat burn and hasty muscle tone. Each week is broken down into a strong combination of circuit, cardio, and weightlifting workouts that target every area of the body leaving the user begging for the weekend; yet secretly craving another dose of these intense workouts.
You will need access to a well-equipped gym, an endless amount of water and a keen curiosity for new challenging routines. It’s going to be tough but we can assure you that by the time the four weeks are up, you’ll be looking and feeling great and fluent in the language of intense physical fitness.
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.
Specific instructions are included with every workout as well as detailed individual exercise instructions that will ensure quality control with every repetition. Be sure to check them out before performing each new movement.
Water is the sweet nectar of life, drink it until it pours from your ears. Studies show that even slight dehydration can hinder your training performance by up to 30% – nobody needs that. Take a small sip of water after each set, and try to aim for 7 – 10 ounces every 20 minutes during your time spent in the gym. You can thank us later.
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.
Essential cookies ensure core functionality, and optional analytics cookies (anonymous) help us understand how the site is used and improve it. See our Privacy & Cookie Policy for details.
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
Pure Abs Attack & Booty Blast Gym Workout
Intermediate
Full gym
60minutes
"I'm not a fan of firm abs and a squat booty" - Said no one, ever. Which is why we’re going to focus on those two wonderful features of the human form.
VIEW WORKOUT
Gym
Total Body Tone: Gym Workout Plan
Intermediate
Full gym
8weeks
The title doesn’t leave much mystery but the plan itself does. The Total Body Toning plan’s magic will reveal your fantastic body hiding beneath that soft layer covering it – in only 8 weeks.
VIEW PLAN