Programs

HAJEX programs

• Beginner Full body starter 3 days a week, 8 weeks, gym Three short full-body sessions a week that teach the main movements and build a base. Ideal if you are new to the gym or coming back after a break.
• Intermediate Upper / lower 4 days a week, 10 weeks, gym Four days a week alternating upper and lower body, with heavy compound lifts first and lighter accessory work after. For members with some training behind them who want size and strength.
• Intermediate Push / pull / legs 6 days a week, 8 weeks, gym Chest, shoulders and triceps on push day, back and biceps on pull day, then legs. Run it three days a week, or six to go through the cycle twice.
• Beginner Dumbbells at home 3 days a week, 8 weeks, dumbbells and a bench Three workouts a week with just a pair of adjustable dumbbells and a bench. Every exercise works at home, and the weights grow with you.
• Beginner Barbell 5×5 3 days a week, 12 weeks, barbell and rack The classic way to get strong: three big barbell lifts a session, five sets of five, and a little more weight every time you hit all your reps. Two workouts, A and B, take turns three days a week.
• Intermediate Power and size 4 days a week, 10 weeks, gym Four days split into upper and lower body: two heavy days with low reps to build strength, then two lighter days with more reps to build muscle. For members with a few months of lifting behind them.
• Beginner Bodyweight anywhere 3 days a week, 8 weeks, no equipment No gym, no equipment: just your body, a chair and a bit of floor. Two full-body workouts take turns three days a week. Add reps as you get stronger, then move to harder versions.
• Intermediate Five-day body-part split 5 days a week, 8 weeks, gym The bodybuilding classic: one muscle group a day, lots of sets for each. Chest, back, shoulders, legs, then arms. Best if you can train five days a week and like long, focused sessions.
• Beginner Glutes and legs focus 4 days a week, 10 weeks, gym Four days a week with the lower body first: hip thrusts, squats and hinges for strong glutes and legs, plus one upper-body day so nothing is left behind.
• Beginner Express 30 3 days a week, 6 weeks, dumbbells and a bench Thirty minutes, whole body, three days a week. Short rests and simple equipment keep it quick, for busy weeks or when you just want to stay consistent.

No program matches all of these. Try another choice.

Got a plan from a coach or a book you own? Build it here for your own use. Exercises that aren't in our library can be added as your own.