Season 1
Not seeing the results you want? Joel Freeman’s 8-week plan puts you on the fast track to strength with simple workouts, minimal equipment, and focused coaching for a lean, strong, balanced physique.
01. Week 1 Day 1: Lower Body
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
02. Week 1 Day 2: Upper Body
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
03. Week 1 Day 3: Core Cardio
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.
Works well for
Cardio, Core
Equipment needed
Dumbbells
04. Week 1 Day 4: Lower Body
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
05. Week 1 Day 5: Upper Body
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
06. Week 1 Day 6: Total Body
Work your entire body with compound and complex movements, to build strength, stamina, and stability.
Works well for
Strength
Equipment needed
Dumbbells
07. Flexibility & Mobility 1
This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery.
Works well for
Mobility & Flexibility
08. Week 2 Day 1: Lower Body
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
09. Week 2 Day 2: Upper Body
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
10. Week 2 Day 3: Core Cardio
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.
Works well for
Cardio, Core
Equipment needed
Dumbbells
11. Week 2 Day 4: Lower Body
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
12. Week 2 Day 5: Upper Body
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
13. Week 2 Day 6: Total Body
Work your entire body with compound and complex movements, to build strength, stamina, and stability.
Works well for
Strength
Equipment needed
Dumbbells
14. Flexibility & Mobility 2
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery.
Works well for
Mobility & Flexibility
15. Week 3 Day 1: Upper Body
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
16. Week 3 Day 2: Lower Body
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
17. Week 3 Day 3: Core Cardio
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.
Works well for
Cardio, Core
Equipment needed
Dumbbells
18. Week 3 Day 4: Upper Body
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
19. Week 3 Day 5: Lower Body
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
20. Week 3 Day 6: Total Body
Work your entire body with compound and complex movements, to build strength, stamina, and stability.
Works well for
Strength
Equipment needed
Dumbbells
21. Flexibility & Mobility 1
This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery.
Works well for
Mobility & Flexibility
22. Week 4 Day 1: Upper Body
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
23. Week 4 Day 2: Lower Body
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
24. Week 4 Day 3: Core Cardio
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.
Works well for
Cardio, Core
Equipment needed
Dumbbells
25. Week 4 Day 4: Upper Body
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
26. Week 4 Day 5: Lower Body
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
27. Week 4 Day 6: Total Body
Work your entire body with compound and complex movements, to build strength, stamina, and stability.
Works well for
Strength
Equipment needed
Dumbbells
28. Flexibility & Mobility 2
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery.
Works well for
Mobility & Flexibility
29. Week 5 Day 1: Lower Body
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
Works well for
Strength
Equipment needed
Dumbbells
30. Week 5 Day 2: Upper Body
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
31. Week 5 Day 3: Total Body
Work your entire body with compound and complex movements, to build strength, stamina, and stability.
Works well for
Strength
Equipment needed
Dumbbells
32. Week 5 Day 4: Lower Body
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
33. Week 5 Day 5: Upper Body
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout.
Works well for
Strength
Equipment needed
Dumbbells
34. Week 5 Day 6: Core Cardio
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.
Works well for
Cardio, Core
Equipment needed
Dumbbells
35. Flexibility & Mobility 1
This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery.
Works well for
Mobility & Flexibility
36. Week 6 Day 1: Lower Body
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
37. Week 6 Day 2: Upper Body
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps.
Works well for
Strength
Equipment needed
Dumbbells
38. Week 6 Day 3: Total Body
Work your entire body with compound and complex movements, to build strength, stamina, and stability.
Works well for
Strength
Equipment needed
Dumbbells
39. Week 6 Day 4: Lower Body
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads.
Works well for
Strength
Equipment needed
Dumbbells
40. Week 6 Day 5: Upper Body
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
41. Week 6 Day 6: Core Cardio
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.
Works well for
Cardio, Core
Equipment needed
Dumbbells
42. Flexibility & Mobility 2
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery.
Works well for
Mobility & Flexibility
43. Week 7 Day 1: Upper Body
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
44. Week 7 Day 2: Lower Body
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
45. Week 7 Day 3: Total Body
Work your entire body with compound and complex movements, to build strength, stamina, and stability.
Works well for
Strength
Equipment needed
Dumbbells
46. Week 7 Day 4: Upper Body
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
47. Week 7 Day 5: Lower Body
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
48. Week 7 Day 6: Core Cardio
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.
Works well for
Cardio, Core
Equipment needed
Dumbbells
49. Flexibility & Mobility 1
This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery.
Works well for
Mobility & Flexibility
50. Week 8 Day 1: Upper Body
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps.
Works well for
Strength
Equipment needed
Dumbbells
51. Week 8 Day 2: Lower Body
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
52. Week 8 Day 3: Total Body
Work your entire body with compound and complex movements, to build strength, stamina, and stability.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
53. Week 8 Day 4: Upper Body
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout.
Works well for
Strength
Equipment needed
Dumbbells, Resistance Loops
54. Week 8 Day 5: Lower Body
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads.
Works well for
Strength
Equipment needed
Dumbbells
55. Week 8 Day 6: Core Cardio
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.
Works well for
Cardio, Core
Equipment needed
Dumbbells
56. Flexibility & Mobility 2
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery.
Works well for
Mobility & Flexibility