{"id":9051,"date":"2022-06-10T01:39:07","date_gmt":"2022-06-10T01:39:07","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=9051"},"modified":"2024-09-20T17:36:44","modified_gmt":"2024-09-20T17:36:44","slug":"free-workout-plans-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/free-workout-plans-pdf","title":{"rendered":"100+ Free Workout Plans PDF &amp; Printable Routines"},"content":{"rendered":"\n<div class=\"wp-block-group alignfull has-background\" style=\"background-color:#00000008;padding-top:var(--wp--preset--spacing--50);padding-right:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--50);padding-left:var(--wp--preset--spacing--40)\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-container-core-group-is-layout-141b4844 wp-block-group-is-layout-constrained\">\n<div class=\"wp-block-group alignwide is-content-justification-space-between is-layout-flex wp-container-core-group-is-layout-0d19cf55 wp-block-group-is-layout-flex\">\n<div class=\"wp-block-group wp-container-content-9cfa9a5a is-content-justification-left\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-container-core-group-is-layout-8c890d92 wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-left\" style=\"font-size:0.9rem;font-style:normal;font-weight:600;letter-spacing:1px;text-transform:uppercase\">Search<\/p>\n\n\n<form role=\"search\" method=\"get\" action=\"https:\/\/thefitnessphantom.com\/\" class=\"wp-block-search__button-outside wp-block-search__icon-button wp-block-search\"    ><label class=\"wp-block-search__label screen-reader-text\" for=\"wp-block-search__input-1\" >Search<\/label><div class=\"wp-block-search__inside-wrapper\"  style=\"width: 100%\"><input class=\"wp-block-search__input\" id=\"wp-block-search__input-1\" placeholder=\"Search Workout Plan\" value=\"\" type=\"search\" name=\"s\" required  style=\"border-width: 1px\"\/><button aria-label=\"Search\" class=\"wp-block-search__button has-icon wp-element-button\" type=\"submit\"  style=\"border-width: 1px\"><svg class=\"search-icon\" viewBox=\"0 0 24 24\" width=\"24\" height=\"24\">\n\t\t\t\t\t<path d=\"M13 5c-3.3 0-6 2.7-6 6 0 1.4.5 2.7 1.3 3.7l-3.8 3.8 1.1 1.1 3.8-3.8c1 .8 2.3 1.3 3.7 1.3 3.3 0 6-2.7 6-6S16.3 5 13 5zm0 10.5c-2.5 0-4.5-2-4.5-4.5s2-4.5 4.5-4.5 4.5 2 4.5 4.5-2 4.5-4.5 4.5z\"><\/path>\n\t\t\t\t<\/svg><\/button><\/div><\/form><\/div><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Whether you want to build muscles or lose weight, a workout program is crucial to achieving your fitness goals.<\/p>\n\n\n\n<p>Workout plans allow you to train in an organized way and help you achieve the best shape over time.<\/p>\n\n\n\n<p>You can download the free workout plans PDF from various fitness websites, such as muscleandfitness.com, bodybuilding.com, and muscleandstrength.com, or create a workout routine yourself.<\/p>\n\n\n\n<p>If you want to create a workout plan by yourself, you&#8217;ll need an <a href=\"https:\/\/thefitnessphantom.com\/workout-list\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/workout-list\" rel=\"noreferrer noopener\">ultimate list of exercises<\/a> according to the muscle group, and if you get it from an online website, you may have to sign up for the newsletters.<\/p>\n\n\n\n<p>However, you can explore this article if you want a well-designed free workout routines PDF without sharing your emails.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared hundreds of free workout programs PDF, from beginner to advanced, bodyweight to resistance, and powerlifting to calisthenics.<\/p>\n\n\n\n<p>You&#8217;ll get multiple workout plans, such as:<\/p>\n\n\n\n<p><strong>Equipment-wise:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bodyweight<\/li>\n\n\n\n<li>Dumbbells<\/li>\n\n\n\n<li>Barbells<\/li>\n\n\n\n<li>Free Weights<\/li>\n\n\n\n<li>Resistance Bands<\/li>\n\n\n\n<li>Kettlebell<\/li>\n<\/ul>\n\n\n\n<p><strong>Training type-wise:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gym<\/li>\n\n\n\n<li>HIIT<\/li>\n\n\n\n<li>Aerobic<\/li>\n\n\n\n<li>Anaerobic<\/li>\n\n\n\n<li>Isometric<\/li>\n\n\n\n<li>Plyometric<\/li>\n\n\n\n<li>Powerlifting<\/li>\n<\/ul>\n\n\n\n<p><strong>Split type:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Upper lower Split, <\/li>\n\n\n\n<li>Full-body training, <\/li>\n\n\n\n<li>Bro-split, mix split, <\/li>\n\n\n\n<li>Push, Pull, Legs (PPL).<\/li>\n<\/ul>\n\n\n\n<p><strong>For different fitness goals, such as:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Strength and hypertrophy, <\/li>\n\n\n\n<li>Strength and endurance, <\/li>\n\n\n\n<li>Endurance and speed, <\/li>\n\n\n\n<li>Mobility and flexibility, <\/li>\n\n\n\n<li>Conditioning and rehabilitation.<\/li>\n<\/ul>\n\n\n\n<p>So, if you&#8217;re looking for the best home and gym workout plan pdf, download it from here based on fitness and goal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Free Workout Plans By Muscle Group<\/strong><\/h2>\n\n\n<div class=\"gb-container gb-container-0fb44723\">\n<div class=\"gb-grid-wrapper gb-grid-wrapper-9cd9e6b9\">\n<div class=\"gb-grid-column gb-grid-column-e7ebf992\"><div class=\"gb-container gb-container-e7ebf992\">\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/upper-chest-exercises-with-machine.jpg\" alt=\"chest workout at the gym\" class=\"wp-image-8461\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/upper-chest-exercises-with-machine.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/upper-chest-exercises-with-machine-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/upper-chest-exercises-with-machine-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-ad030a34 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/10-week-chest-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10895\" rel=\"noreferrer noopener\"><strong>10-Week Chest Workout Program<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-fedecfb4\"><div class=\"gb-container gb-container-fedecfb4\">\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Workout-twice-a-day-for-muscle-gain.jpg\" alt=\"\" class=\"wp-image-18118\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Workout-twice-a-day-for-muscle-gain.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Workout-twice-a-day-for-muscle-gain-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Workout-twice-a-day-for-muscle-gain-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-72189f8c gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/12-week-back-workout-routine-with-pdf\" data-type=\"post\" data-id=\"17758\">12-Week Back Workout Routine<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-a0a22f6d\"><div class=\"gb-container gb-container-a0a22f6d\">\n\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Leg-Workout-Schedule.jpg\" alt=\"free workout schedules\" class=\"wp-image-18198\" style=\"width:258px;height:172px\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Leg-Workout-Schedule.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Leg-Workout-Schedule-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-8a171cf0 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/12-week-leg-workout-routine-for-men-and-women-w-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"15494\" rel=\"noreferrer noopener\">12-Week Leg Workout Program<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-210bf998\">\n<div class=\"gb-grid-column gb-grid-column-bdc4bb01\"><div class=\"gb-container gb-container-bdc4bb01\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Shoulder-Training.jpg\" alt=\"\" class=\"wp-image-18199\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Shoulder-Training.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Shoulder-Training-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-018a2303 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/12-week-shoulder-workout-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"15573\" rel=\"noreferrer noopener\">12-Week Shoulder Workout PDF<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-db4bc045\"><div class=\"gb-container gb-container-db4bc045\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Tricep-Rope-Extension.jpg\" alt=\"\" class=\"wp-image-17868\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Tricep-Rope-Extension.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Tricep-Rope-Extension-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Tricep-Rope-Extension-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-70f99b66 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-arms-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"15694\" rel=\"noreferrer noopener\"><strong>12-Week Arms Workout Schedule<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-3c39c8af\"><div class=\"gb-container gb-container-3c39c8af\">\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/pull-up-bar-abs-workout.jpg\" alt=\"pull up bar abs workout\" class=\"wp-image-8250\" style=\"width:258px;height:172px\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/pull-up-bar-abs-workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/pull-up-bar-abs-workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/pull-up-bar-abs-workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-087fd734 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/12-week-ab-workout-plan-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"12169\" rel=\"noreferrer noopener\">12-Week Abs Workout Plan w\/PDF<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-c84006f8\">\n<div class=\"gb-grid-column gb-grid-column-775e037f\"><div class=\"gb-container gb-container-775e037f\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Glutes-Bridges.jpg\" alt=\"\" class=\"wp-image-9161\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Glutes-Bridges.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Glutes-Bridges-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Glutes-Bridges-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-5088d237 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/4-week-glute-workout-plan-at-home-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"15754\" rel=\"noreferrer noopener\">4-Week Glute Training at Home<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-c3b6f404\"><div class=\"gb-container gb-container-c3b6f404\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Dumbbell-Exercise-for-Forearms.jpg\" alt=\"\" class=\"wp-image-6135\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Dumbbell-Exercise-for-Forearms.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Dumbbell-Exercise-for-Forearms-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Dumbbell-Exercise-for-Forearms-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-549ad949 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/12-week-forearm-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"18200\" rel=\"noreferrer noopener\">12-Week Forearms Workout Plan PDF<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-84732b04\"><div class=\"gb-container gb-container-84732b04\">\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/glutes-and-hamstring-workout.jpg\" alt=\"\" class=\"wp-image-14174\" style=\"width:258px;height:172px\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/glutes-and-hamstring-workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/glutes-and-hamstring-workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/glutes-and-hamstring-workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-c60dcd48 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/12-week-glute-program-with-pdf\" data-type=\"post\" data-id=\"14391\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Glute Workout to Transform Your Booty<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Printable Gym Workout Programs<\/strong><\/h2>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-98799587\">\n<div class=\"gb-grid-column gb-grid-column-d9e78906\"><div class=\"gb-container gb-container-d9e78906\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Barbell-Exercises-for-Mass-Gain.jpg\" alt=\"\" class=\"wp-image-17084\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Barbell-Exercises-for-Mass-Gain.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Barbell-Exercises-for-Mass-Gain-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Barbell-Exercises-for-Mass-Gain-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-eee57a73 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/2-day-gym-workout-schedule\" target=\"_blank\" data-type=\"post\" data-id=\"9943\" rel=\"noreferrer noopener\">2 Day Gym Workout Program<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-215851c0\"><div class=\"gb-container gb-container-215851c0\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/Strength-and-Endurance-Training.jpg\" alt=\"\" class=\"wp-image-16266\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/Strength-and-Endurance-Training.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/Strength-and-Endurance-Training-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/Strength-and-Endurance-Training-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-487bb7f8 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/3-day-gym-workout-plan-for-beginners\" target=\"_blank\" data-type=\"post\" data-id=\"7739\" rel=\"noreferrer noopener\">3 Day Gym Workout Plan<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-328c0df7\"><div class=\"gb-container gb-container-328c0df7\">\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Upper-Lower-Training.jpg\" alt=\"\" class=\"wp-image-15877\" style=\"width:258px;height:172px\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Upper-Lower-Training.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Upper-Lower-Training-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Upper-Lower-Training-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-71547bad gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/4-day-gym-workout-schedule-for-gain\" target=\"_blank\" data-type=\"post\" data-id=\"7907\" rel=\"noreferrer noopener\">4 Day Gym Workout Routine<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-d1837994\">\n<div class=\"gb-grid-column gb-grid-column-c2957465\"><div class=\"gb-container gb-container-c2957465\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Seated-Cable-Machine-Row.jpg\" alt=\"Seated Cable Rowing\" class=\"wp-image-13993\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Seated-Cable-Machine-Row.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Seated-Cable-Machine-Row-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Seated-Cable-Machine-Row-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-7c2f1d3a gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/5-day-gym-workout-schedule-with-pdf\" data-type=\"post\" data-id=\"4505\" target=\"_blank\" rel=\"noreferrer noopener\">5-Day Gym Workout Schedule<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-fa70eaa7\"><div class=\"gb-container gb-container-fa70eaa7\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/One-arm-Dumbbell-Row.jpg\" alt=\"One-arm Dumbbell Row\" class=\"wp-image-12565\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/One-arm-Dumbbell-Row.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/One-arm-Dumbbell-Row-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/One-arm-Dumbbell-Row-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/One-arm-Dumbbell-Row-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-c9a7c1d3 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/6-day-gym-workout-schedule-and-pdf\" data-type=\"post\" data-id=\"4425\" target=\"_blank\" rel=\"noreferrer noopener\">6-Day Gym Workout Plan<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-39588926\"><div class=\"gb-container gb-container-39588926\">\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Workout-twice-a-day-for-muscle-gain.jpg\" alt=\"\" class=\"wp-image-18118\" style=\"width:258px;height:172px\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Workout-twice-a-day-for-muscle-gain.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Workout-twice-a-day-for-muscle-gain-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Workout-twice-a-day-for-muscle-gain-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-eaba482b gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/7-day-gym-workout-plan-with-pdf\" data-type=\"post\" data-id=\"4848\" target=\"_blank\" rel=\"noreferrer noopener\">7-Day Gym Workout Routine<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-0d08460b\">\n<div class=\"gb-grid-column gb-grid-column-87e10dc5\"><div class=\"gb-container gb-container-87e10dc5\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Superset-Workout.jpg\" alt=\"Superset Workout\" class=\"wp-image-18205\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Superset-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Superset-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-c9d53b02 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/4-day-superset-workout-plan\" target=\"_blank\" data-type=\"post\" data-id=\"8233\" rel=\"noreferrer noopener\">Superset Workout Program<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-54e6767b\"><div class=\"gb-container gb-container-54e6767b\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Triset-Workout.jpg\" alt=\"Triset Workout\" class=\"wp-image-18206\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Triset-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Triset-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-ad3074ad gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/full-body-tri-set-workout-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"17525\" rel=\"noreferrer noopener\">Tri Set Workout Routine<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-c4eca8d8\"><div class=\"gb-container gb-container-c4eca8d8\">\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Drop-Set-Muscle-Gain-Workout.jpg\" alt=\"Drop Set Muscle Gain Workout\" class=\"wp-image-18207\" style=\"width:258px;height:172px\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Drop-Set-Muscle-Gain-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Drop-Set-Muscle-Gain-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-fcec6082 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/4-day-drop-set-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"17335\" rel=\"noreferrer noopener\">Drop Set Muscle Gain Workout<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-8138924c\">\n<div class=\"gb-grid-column gb-grid-column-88d74bfc\"><div class=\"gb-container gb-container-88d74bfc\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Pyramid-Set-Workout.jpg\" alt=\"Pyramid Set Workout\" class=\"wp-image-18208\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Pyramid-Set-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Pyramid-Set-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-2a39a8ab gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/12-week-pyramid-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"17467\" rel=\"noreferrer noopener\">Pyramid Set Workout<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-376ca736\"><div class=\"gb-container gb-container-376ca736\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dumbbell-Arm-and-Shoulder-Workout.jpg\" alt=\"\" class=\"wp-image-18003\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dumbbell-Arm-and-Shoulder-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dumbbell-Arm-and-Shoulder-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dumbbell-Arm-and-Shoulder-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-1e45a0f3 gb-headline-text\"><strong><a href=\"https:\/\/murshid07.gumroad.com\/l\/kdveq\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/murshid07.gumroad.com\/l\/kdveq\" rel=\"noreferrer noopener\">12-Week Workout Program for Strength &amp; Hypertrophy<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-2e82252d\"><div class=\"gb-container gb-container-2e82252d\">\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Hybrid-Workout.jpg\" alt=\"Hybrid Workout Program\" class=\"wp-image-18209\" style=\"width:258px;height:172px\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Hybrid-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Hybrid-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-0f3d20b1 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/8-week-circuit-weight-training-with-pdf\" data-type=\"post\" data-id=\"17946\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Circuit-Based Gym Workout <\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n\n<p><strong>Other gym workout plans:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/30-minute-split-workout-5x-week-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/30-minute-split-workout-5x-week-with-pdf\" rel=\"noreferrer noopener\">30-Minute Split Workout (5x Week) with PDF<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/45-minute-gym-workout-routine-with-pdf\">45 Minute Gym Workout Routine (5 Days a Week)<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/hybrid-workout-program-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/hybrid-workout-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">The Best Hybrid Workout Program<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/1-hour-full-body-workout\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/1-hour-full-body-workout\" rel=\"noreferrer noopener\">1 Hour Full Body Workout to Build Muscle<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/3-day-upper-lower-split-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/3-day-upper-lower-split-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">3 Day Upper Lower Split for Strength &amp; Mass<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/4-day-bro-split-routine-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/4-day-bro-split-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">The Ultimate 4-Day Bro Split<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/5-day-full-body-workout-routine-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/5-day-full-body-workout-routine-with-pdf\" rel=\"noreferrer noopener\">5 Day Full Body Workout Routine<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/6-day-upper-lower-split-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/6-day-upper-lower-split-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6-Day Upper Lower Split for an Aesthetic Body<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/twice-a-day-workout-routine-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/twice-a-day-workout-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">The Best Twice-a-Day Workout Routine<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/arm-and-shoulder-workout-routine-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/arm-and-shoulder-workout-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">8 Week Arm and Shoulder Workout with Free PDF<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/8-week-chest-and-back-workout-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">8 Week Chest and Back Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/legs-and-abs-workout-plan-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/legs-and-abs-workout-plan-with-pdf\" rel=\"noreferrer noopener\">Legs and Abs Workout Plan with PDF<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/8-week-full-body-workout-plan-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/8-week-full-body-workout-plan-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">8 Week Full Body Workout Plan for Men and Women<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/6-month-workout-plan-for-skinny-guys-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/6-month-workout-plan-for-skinny-guys-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6-Month Bodybuilding Workout Plan for Skinny Guys<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/6-week-hypertrophy-program-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/6-week-hypertrophy-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6-Week Hypertrophy Program for Ultimate Gains<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/gym-machine-workout-routine-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/gym-machine-workout-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Weekly Gym Machine Workout Routine with Free PDF<\/a><\/li>\n<\/ul>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file aligncenter\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/06\/6-Day-PPL-Split-For-Strength-and-Hypertrophy-PDF.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of 6 Day PPL Split For Strength and Hypertrophy PDF.\"><\/object><a id=\"wp-block-file--media-2feb26b6-c5a6-4d45-b762-2a4c582dc348\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/06\/6-Day-PPL-Split-For-Strength-and-Hypertrophy-PDF.pdf\">6 Day PPL Split For Strength and Hypertrophy PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/06\/6-Day-PPL-Split-For-Strength-and-Hypertrophy-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-2feb26b6-c5a6-4d45-b762-2a4c582dc348\" download>Download<\/a><\/div>\n\n\n\n<p><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Goal-Based Free Training Programs<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-base-3-color has-accent-background-color has-text-color has-background\">Weight Loss Program<\/h3>\n\n\n\n<p>Following a calorie-restricted diet with cardio and weight training will help you accelerate your weight loss, build strength and muscles, and improve body composition. I\u2019ve created some fat-loss workout plans to help you achieve your best physique.<\/p>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-5517b9dc\">\n<div class=\"gb-grid-column gb-grid-column-6679deb9\"><div class=\"gb-container gb-container-6679deb9\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Pyramid-Set-Workout.jpg\" alt=\"Pyramid Set Workout\" class=\"wp-image-18208\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Pyramid-Set-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Pyramid-Set-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-438739f4 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/4-day-workout-routine-for-weight-loss-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/4-day-workout-routine-for-weight-loss-with-pdf\" rel=\"noreferrer noopener\"><strong>4 Day Workout Routine for Weight Loss<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-38f27942\"><div class=\"gb-container gb-container-38f27942\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Barbell-Exercises-for-Mass-Gain.jpg\" alt=\"\" class=\"wp-image-17084\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Barbell-Exercises-for-Mass-Gain.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Barbell-Exercises-for-Mass-Gain-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Barbell-Exercises-for-Mass-Gain-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-0601799f gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/5-day-workout-routine-for-weight-loss-and-toning\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/5-day-workout-routine-for-weight-loss-and-toning\" rel=\"noreferrer noopener\"><strong>5 Day Workout Routine for Weight Loss and Toning<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-2e9cc63c\"><div class=\"gb-container gb-container-2e9cc63c\">\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Intermittent-Fasting-and-Morning-Workout.jpg\" alt=\"\" class=\"wp-image-18134\" style=\"width:258px;height:172px\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Intermittent-Fasting-and-Morning-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Intermittent-Fasting-and-Morning-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Intermittent-Fasting-and-Morning-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-7cdeff02 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/6-day-gym-workout-schedule-and-pdf#WEIGHT_LOSS_6_DAY_GYM_WORKOUT_ROUTINE\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Weight Loss 6-Day Gym Workout Routine<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-8149f6d0\">\n<div class=\"gb-grid-column gb-grid-column-4ee92387\"><div class=\"gb-container gb-container-4ee92387\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Week-Circuit-Training-Program.jpg\" alt=\"6 Week Circuit Training Program\" class=\"wp-image-13611\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Week-Circuit-Training-Program.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Week-Circuit-Training-Program-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Week-Circuit-Training-Program-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Week-Circuit-Training-Program-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-workout-plan-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-workout-plan-with-pdf\" rel=\"noreferrer noopener\"><strong>12-Week Weight Loss Workout Plan Free PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-288de6d4\"><div class=\"gb-container gb-container-288de6d4\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Drop-Set-Muscle-Gain-Workout.jpg\" alt=\"\" class=\"wp-image-18207\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Drop-Set-Muscle-Gain-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Drop-Set-Muscle-Gain-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-68480123 gb-headline-text\"><strong><a href=\"https:\/\/murshid07.gumroad.com\/l\/viisk\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/murshid07.gumroad.com\/l\/viisk\" rel=\"noreferrer noopener\">The Ultimate Body Recomposition Workout Plan<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-24478ce1\"><div class=\"gb-container gb-container-24478ce1\">\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Crossfit-Workout-Training.jpg\" alt=\"\" class=\"wp-image-12982\" style=\"width:258px;height:172px\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Crossfit-Workout-Training.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Crossfit-Workout-Training-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Crossfit-Workout-Training-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Crossfit-Workout-Training-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-554d0b91 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/3-day-workout-routine-for-weight-loss\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/3-day-workout-routine-for-weight-loss\" rel=\"noreferrer noopener\"><strong>3 Day Weight Loss Workout Routine<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/1-hour-gym-workout-to-lose-weight\" target=\"_blank\" rel=\"noreferrer noopener\">1 Hour Gym Workout To Lose Weight and Tone Muscle<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/2-hour-cardio-workout-plan\" target=\"_blank\" rel=\"noreferrer noopener\">2-Hour Cardio and Strength Combined Workout Plan<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/4-week-workout-plan-for-weight-loss-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">The Most Downloaded 4-Week Workout Plan for Weight Loss<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-home-workout-programs-for-weight-loss\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-home-workout-programs-for-weight-loss\" rel=\"noreferrer noopener\">5 Best Home Workout Programs for Weight Loss<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/8-week-circuit-weight-training-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/8-week-circuit-weight-training-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">8-Week Circuit Weight Training to Burn Fat and Build Muscle w\/PDF<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/6-week-full-body-workout-plan\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/6-week-full-body-workout-plan\" target=\"_blank\" rel=\"noreferrer noopener\">6 Week Full Body Workout Plan for Fat Loss<\/a><\/li>\n<\/ul>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file aligncenter\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/4-WEEK-WORKOUT-PLAN-FOR-WEIGHT-LOSS-AT-THE-GYM.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of 4-WEEK-WORKOUT-PLAN-FOR-WEIGHT-LOSS-AT-THE-GYM.\"><\/object><a id=\"wp-block-file--media-a9a26e9a-542d-4f35-929d-acdb124d73cf\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/4-WEEK-WORKOUT-PLAN-FOR-WEIGHT-LOSS-AT-THE-GYM.pdf\">4-WEEK-WORKOUT-PLAN-FOR-WEIGHT-LOSS-AT-THE-GYM<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/4-WEEK-WORKOUT-PLAN-FOR-WEIGHT-LOSS-AT-THE-GYM.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-a9a26e9a-542d-4f35-929d-acdb124d73cf\" download>Download<\/a><\/div>\n\n\n\n<p><br><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-base-3-color has-accent-background-color has-text-color has-background\">Muscle Gain<\/h3>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-c70ce185\">\n<div class=\"gb-grid-column gb-grid-column-6657a9d7\"><div class=\"gb-container gb-container-6657a9d7\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Drop-Set-Muscle-Gain-Workout.jpg\" alt=\"\" class=\"wp-image-18207\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Drop-Set-Muscle-Gain-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Drop-Set-Muscle-Gain-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-39f0ea25 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/4-day-upper-lower-split-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/4-day-upper-lower-split-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>4-Day Upper Lower Split for Hypertrophy<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-0cb2911c\"><div class=\"gb-container gb-container-0cb2911c\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Dumbbell-Free-Workout-Routine.jpg\" alt=\"\" class=\"wp-image-18192\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Dumbbell-Free-Workout-Routine.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Dumbbell-Free-Workout-Routine-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-6477a9ed gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-5-day-split-workout\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/push-pull-legs-5-day-split-workout\" rel=\"noreferrer noopener\">Push Pull Legs 5-Day Split for Strength and Size<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-98d7babe\"><div class=\"gb-container gb-container-98d7babe\">\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Dumbbell-Ab-Workout.jpg\" alt=\"\" class=\"wp-image-15982\" style=\"width:258px;height:172px\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Dumbbell-Ab-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Dumbbell-Ab-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Dumbbell-Ab-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-303380cd gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-6-day-split-for-strength-and-hypertrophy\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/push-pull-legs-6-day-split-for-strength-and-hypertrophy\" rel=\"noreferrer noopener\">Push Pull Legs 6-Day Split for Strength and Hypertrophy<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-fe6cd476\">\n<div class=\"gb-grid-column gb-grid-column-069be218\"><div class=\"gb-container gb-container-069be218\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dumbbell-Arm-and-Shoulder-Workout.jpg\" alt=\"\" class=\"wp-image-18003\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dumbbell-Arm-and-Shoulder-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dumbbell-Arm-and-Shoulder-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dumbbell-Arm-and-Shoulder-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-41124fc1 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/8-week-muscle-building-workout-plan-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/8-week-muscle-building-workout-plan-pdf\" rel=\"noreferrer noopener\"><strong>8 Week Muscle Building Workout Plan<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-57516bc5\"><div class=\"gb-container gb-container-57516bc5\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Dorian-Yates.jpg\" alt=\"Dorian Yates Workout\" class=\"wp-image-18240\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Dorian-Yates.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Dorian-Yates-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Dorian-Yates-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-f5f79da6 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-dorian-yates-workout-routine-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/12-week-dorian-yates-workout-routine-with-pdf\" rel=\"noreferrer noopener\"><strong>12 Week Dorian Yates Workout Routine<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-b81ca2f4\"><div class=\"gb-container gb-container-b81ca2f4\">\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/06\/Weighted-Push-ups-1.jpg\" alt=\"Weighted Push-ups\" class=\"wp-image-13310\" style=\"width:258px;height:172px\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/06\/Weighted-Push-ups-1.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/06\/Weighted-Push-ups-1-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/06\/Weighted-Push-ups-1-768x461.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/06\/Weighted-Push-ups-1-150x90.jpg 150w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-ddabf8cb gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/6-month-workout-plan-for-skinny-guys-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/6-month-workout-plan-for-skinny-guys-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>6-Month Bodybuilding Workout Plan for Skinny Guys<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n\n<p><strong>Additional muscle-building free workout programs:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/wp-admin\/post.php?post=17525&amp;action=edit\">8-Week Full Body Tri Set Workout Program with PDF<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/gym-machine-workout-routine-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/gym-machine-workout-routine-with-pdf\" rel=\"noreferrer noopener\">Weekly Gym Machine Workout Routine PDF<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/5-day-full-body-workout-routine-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/5-day-full-body-workout-routine-with-pdf\" rel=\"noreferrer noopener\">5 Day Full Body Workout Routine<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/3-month-gym-workout-plan-for-women-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/3-month-gym-workout-plan-for-women-with-pdf\" rel=\"noreferrer noopener\">3-Month Gym Workout Plan for Women<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/3-day-superset-workout-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/3-day-superset-workout-with-pdf\" rel=\"noreferrer noopener\">3 Day Superset Workout to Build Muscles<\/a><\/li>\n<\/ul>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file aligncenter\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/8-Week-Muscle-Building-Program-PDF.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of 8-Week-Muscle-Building-Program-PDF.\"><\/object><a id=\"wp-block-file--media-f96e53da-9b71-4671-8ddf-b0d408632b60\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/8-Week-Muscle-Building-Program-PDF.pdf\">8-Week-Muscle-Building-Program-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/8-Week-Muscle-Building-Program-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-f96e53da-9b71-4671-8ddf-b0d408632b60\" download>Download<\/a><\/div>\n\n\n\n<p><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Equipment-Based Free Exercise Plans PDF<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-base-3-color has-accent-background-color has-text-color has-background\">Dumbbell Routines<\/h3>\n\n\n\n<p>Since the population of fitness enthusiasts is growing rapidly, many of them have started working out at home with dumbbells. The dumbbells are super-efficient, provide a full range of motion, and allow us to do various exercises at home and the gym.<\/p>\n\n\n\n<p>If you&#8217;re a fitness freak looking for a well-designed and effective dumbbell workout plan, here&#8217;s a list. I&#8217;ve created multiple DB workout routines to help you achieve your fitness goals.<\/p>\n\n\n<div class=\"gb-container gb-container-e4851c21\">\n<div class=\"gb-container gb-container-62944ffd\">\n<div class=\"gb-grid-wrapper gb-grid-wrapper-edddab88\">\n<div class=\"gb-grid-column gb-grid-column-74d86099\"><div class=\"gb-container gb-container-74d86099\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Dumbbell-Ab-Workout.jpg\" alt=\"\" class=\"wp-image-15982\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Dumbbell-Ab-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Dumbbell-Ab-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Dumbbell-Ab-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-b862541b gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/2-days-a-week-dumbbell-workout\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>2 Day Dumbbell Workout Routine<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-240d39a0\"><div class=\"gb-container gb-container-240d39a0\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Arnold-Press.jpg\" alt=\"\" class=\"wp-image-17982\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Arnold-Press.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Arnold-Press-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Arnold-Press-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-93bc4588 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/3-day-dumbbell-workout-program\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>3 Day Dumbbell Workout (Full-Body\/Split\/PPL)<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-b8b376c5\"><div class=\"gb-container gb-container-b8b376c5\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Dumbbell-Upper-Body-Workout.jpg\" alt=\"\" class=\"wp-image-13204\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Dumbbell-Upper-Body-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Dumbbell-Upper-Body-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Dumbbell-Upper-Body-Workout-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Dumbbell-Upper-Body-Workout-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-af3a2fe1 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/4-day-split-dumbbell-workout\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>4-Day Split Dumbbell Workout<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"gb-container gb-container-439033e2\">\n<div class=\"gb-container gb-container-27030d80\">\n<div class=\"gb-grid-wrapper gb-grid-wrapper-21b96276\">\n<div class=\"gb-grid-column gb-grid-column-de504d6e\"><div class=\"gb-container gb-container-de504d6e\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/Overhead-Dumbbell-Press.jpg\" alt=\"Dumbbell Shoulder Exercises\" class=\"wp-image-17981\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/Overhead-Dumbbell-Press.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/Overhead-Dumbbell-Press-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/Overhead-Dumbbell-Press-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-64821de9 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/5-day-dumbbell-workout-split\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>5-Day Upper Lower Split Dumbbell Workout PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-d0bb3fe8\"><div class=\"gb-container gb-container-d0bb3fe8\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Dumbbell-Free-Workout-Routine.jpg\" alt=\"free personalized workout plan\" class=\"wp-image-18192\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Dumbbell-Free-Workout-Routine.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Dumbbell-Free-Workout-Routine-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-ed8e0e3e gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/6-day-dumbbell-workout-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/6-day-dumbbell-workout-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>6-Day Dumbbell Workout Schedule PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-1255bb5f\"><div class=\"gb-container gb-container-1255bb5f\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Dumbbell-Training.jpg\" alt=\"\" class=\"wp-image-18193\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Dumbbell-Training.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Dumbbell-Training-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-push-pull-workout-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-push-pull-workout-with-pdf\"><strong>Dumbbell Push Pull Workout<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"gb-container gb-container-4105db8f\">\n<div class=\"gb-container gb-container-dd4589b9\">\n<div class=\"gb-grid-wrapper gb-grid-wrapper-62677941\">\n<div class=\"gb-grid-column gb-grid-column-1997b541\"><div class=\"gb-container gb-container-1997b541\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/Superset-Dumbbell-Workout.jpg\" alt=\"Superset Dumbbell Workout\" class=\"wp-image-12129\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/Superset-Dumbbell-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/Superset-Dumbbell-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/Superset-Dumbbell-Workout-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/Superset-Dumbbell-Workout-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-1885dcdc gb-headline-text\"><strong><a href=\"http:\/\/murshid07.gumroad.com\/l\/3-month-customised-dumbbell-workout\" target=\"_blank\" data-type=\"link\" data-id=\"murshid07.gumroad.com\/l\/3-month-customised-dumbbell-workout\" rel=\"noreferrer noopener\">72 Days Dumbbell Training (Workout at Your Own Pace)<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-91e9530f\"><div class=\"gb-container gb-container-91e9530f\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Intermittent-Fasting-and-Morning-Workout.jpg\" alt=\"\" class=\"wp-image-18134\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Intermittent-Fasting-and-Morning-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Intermittent-Fasting-and-Morning-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Intermittent-Fasting-and-Morning-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-17c547de gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-cardio-exercises-with-pdf\" rel=\"noreferrer noopener\"><strong>Dumbbell Cardio Workout Plan<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-1e7fa835\"><div class=\"gb-container gb-container-1e7fa835\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/Dumbbell-Floor-Press-at-Home.jpg\" alt=\"Dumbbell Floor Press\" class=\"wp-image-12227\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/Dumbbell-Floor-Press-at-Home.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/Dumbbell-Floor-Press-at-Home-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/Dumbbell-Floor-Press-at-Home-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/Dumbbell-Floor-Press-at-Home-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><strong><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-superset-workout-plan-at-home-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-superset-workout-plan-at-home-pdf\" rel=\"noreferrer noopener\">30-Day Dumbbell Superset Workout<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p><strong>Other free dumbbell workout programs:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-and-bench-workout-plan-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-and-bench-workout-plan-with-pdf\" rel=\"noreferrer noopener\">The Ultimate Dumbbell and Bench Workout Plan<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/no-bench-dumbbell-workout-plan\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/no-bench-dumbbell-workout-plan\" rel=\"noreferrer noopener\">No Bench Dumbbell Workout Plan with PDF<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-core-workout-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-core-workout-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">The Best Dumbbell Core Workout to Transform Your Abs<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/6-week-dumbbell-compound-workout-plan-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/6-week-dumbbell-compound-workout-plan-pdf\" rel=\"noreferrer noopener\">6-Week Dumbbell Compound Workout Plan w\/PDF<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-circuit-workouts-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-circuit-workouts-with-pdf\" rel=\"noreferrer noopener\">The Best Dumbbell Circuit Workout PDF<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/30-day-dumbbell-only-weight-loss-program\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/30-day-dumbbell-only-weight-loss-program\" target=\"_blank\" rel=\"noreferrer noopener\">30-Day Dumbbell Only Weight Loss Program<\/a><\/li>\n<\/ul>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file aligncenter\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/04\/12-Week-Dumbbell-Training-Plan-PDF-Updated.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of 12-Week Dumbbell Training Plan PDF (Updated).\"><\/object><a id=\"wp-block-file--media-1ed67091-8ca9-4e43-8e28-d2955ebfcde8\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/04\/12-Week-Dumbbell-Training-Plan-PDF-Updated.pdf\">12-Week Dumbbell Training Plan PDF (Updated)<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/04\/12-Week-Dumbbell-Training-Plan-PDF-Updated.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-1ed67091-8ca9-4e43-8e28-d2955ebfcde8\" download>Download<\/a><\/div>\n\n\n\n<p><br><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-base-3-color has-accent-background-color has-text-color has-background\">Barbell Workout<\/h3>\n\n\n\n<p>You can train with different types of equipment, such as dumbbells, resistance bands, machines, and kettlebells. However, if you&#8217;re a barbell lover, you can download one of the two barbell workout plans, depending on your fitness level.  <\/p>\n\n\n<div class=\"gb-container gb-container-f169843d\">\n<div class=\"gb-container gb-container-ea373bd5\">\n<div class=\"gb-grid-wrapper gb-grid-wrapper-7cc8b4ff\">\n<div class=\"gb-grid-column gb-grid-column-3c23c6a2\"><div class=\"gb-container gb-container-3c23c6a2\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Barbell-Exercises-for-Mass-Gain.jpg\" alt=\"\" class=\"wp-image-17084\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Barbell-Exercises-for-Mass-Gain.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Barbell-Exercises-for-Mass-Gain-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Barbell-Exercises-for-Mass-Gain-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-7da49343 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/barbell-workout-routine-at-home\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-workout-routine-at-home\" rel=\"noreferrer noopener\">Free Barbell Workout Routine at Home<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-db5d4bf9\"><div class=\"gb-container gb-container-db5d4bf9\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/Barbell-Romanian-DL.jpg\" alt=\"Barbell Romanian Deadlift\" class=\"wp-image-11440\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/Barbell-Romanian-DL.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/Barbell-Romanian-DL-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/Barbell-Romanian-DL-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-feea67c0 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/barbell-hiit-workouts-and-routine\"><strong>Barbell HIIT Routine<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-e86ee742\"><div class=\"gb-container gb-container-e86ee742\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Compound-Workout-to-Build-Muscles.jpg\" alt=\"\" class=\"wp-image-12328\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Compound-Workout-to-Build-Muscles.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Compound-Workout-to-Build-Muscles-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Compound-Workout-to-Build-Muscles-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Compound-Workout-to-Build-Muscles-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-8b7e12de gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/3-day-full-body-barbell-workout-routine\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Best 3 Day Full Body Barbell Workout Routine<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file aligncenter\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/05\/full-body-3-day-barbell-workout.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of Full-Body-3-Day-Barbell-Workout.\"><\/object><a id=\"wp-block-file--media-5e039017-f0ca-4620-8446-787c75b895be\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/05\/full-body-3-day-barbell-workout.pdf\">Full-Body-3-Day-Barbell-Workout<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/05\/full-body-3-day-barbell-workout.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-5e039017-f0ca-4620-8446-787c75b895be\" download>Download<\/a><\/div>\n\n\n\n<p><br><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-base-3-color has-accent-background-color has-text-color has-background\">Kettlebell Workout<\/h3>\n\n\n\n<p>Kettlebell training is great for enhancing all-around performance. Several studies have shown that KB exercises improve performance in weightlifting and powerlifting<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_9051\"><a href=\"javascript:void(0)\"  title=\"Manocchia P, Spierer DK, Lufkin AK, Minichiello J, Castro J. Transference of kettlebell training to strength, power, and endurance. J Strength Cond Res. 2013 Feb;27(2):477-84. doi: 10.1519\/JSC.0b013e31825770fe. PMID: 22549084\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_9051-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_9051-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\">Manocchia P, Spierer DK, Lufkin AK, Minichiello J, Castro J. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22549084\/\" target=\"_blank\" rel=\"noreferrer noopener\">Transference of kettlebell training to strength, power, and endurance<\/a>. J Strength Cond Res. 2013 Feb;27(2):477-84. doi: 10.1519\/JSC.0b013e31825770fe. PMID: 22549084<\/span>, increase maximum and explosive strength<sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_9051\"><a href=\"javascript:void(0)\"  title=\" Lake JP, Lauder MA. Kettlebell swing training improves maximal and explosive strength. J Strength Cond Res. 2012 Aug;26(8):2228-33. doi: 10.1519\/JSC.0b013e31825c2c9b. PMID: 22580981\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_9051-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_9051-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"> Lake JP, Lauder MA. K<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22580981\/\" target=\"_blank\" rel=\"noreferrer noopener\">ettlebell swing training improves maximal and explosive strength<\/a>. J Strength Cond Res. 2012 Aug;26(8):2228-33. doi: 10.1519\/JSC.0b013e31825c2c9b. PMID: 22580981<\/span>, and boost aerobic performances<sup class=\"modern-footnotes-footnote \" data-mfn=\"3\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_9051\"><a href=\"javascript:void(0)\"  title=\" Falatic JA, Plato PA, Holder C, Finch D, Han K, Cisar CJ. Effects of Kettlebell Training on Aerobic Capacity. J Strength Cond Res. 2015 Jul;29(7):1943-7. doi: 10.1519\/JSC.0000000000000845. PMID: 26102260\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_9051-3\">3<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_9051-3\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"3\"> Falatic JA, Plato PA, Holder C, Finch D, Han K, Cisar CJ. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26102260\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of Kettlebell Training on Aerobic Capacity<\/a>. J Strength Cond Res. 2015 Jul;29(7):1943-7. doi: 10.1519\/JSC.0000000000000845. PMID: 26102260<\/span>.<\/p>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-c5af9401\">\n<div class=\"gb-grid-column gb-grid-column-fb8bb89e\"><div class=\"gb-container gb-container-fb8bb89e\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Kettlebell-Swings.jpg\" alt=\"Kettlebell Swings\" class=\"wp-image-10419\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Kettlebell-Swings.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Kettlebell-Swings-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Kettlebell-Swings-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-e85e70e1 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/single-kettlebell-workout-program\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>30-Day Single Kettlebell Workout Program<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-ca027347\"><div class=\"gb-container gb-container-ca027347\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/kettlebell-Workout-to-Build-Muscles.jpg\" alt=\"\" class=\"wp-image-10542\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/kettlebell-Workout-to-Build-Muscles.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/kettlebell-Workout-to-Build-Muscles-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/kettlebell-Workout-to-Build-Muscles-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-1b930b15 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/4-week-kettlebell-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>4-Week Kettlebell Program PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-c76e78ba\"><div class=\"gb-container gb-container-c76e78ba\">\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Single-Kettlebell-Workout-Program-For-Mass-1024x683.jpg\" alt=\"12 Week Kettlebell Program\" class=\"wp-image-5000\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Single-Kettlebell-Workout-Program-For-Mass-1024x683.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Single-Kettlebell-Workout-Program-For-Mass-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Single-Kettlebell-Workout-Program-For-Mass-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Single-Kettlebell-Workout-Program-For-Mass.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-08d16eb7 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-kettlebell-program-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12-week Kettlebell Program to Build Muscle<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-6d086816\">\n<div class=\"gb-grid-column gb-grid-column-52535e35\"><div class=\"gb-container gb-container-52535e35\">\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Kettlebell-Lat-exercises-1024x683.jpg\" alt=\"\" class=\"wp-image-5089\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Kettlebell-Lat-exercises-1024x683.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Kettlebell-Lat-exercises-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Kettlebell-Lat-exercises-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Kettlebell-Lat-exercises.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-0322ec43 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/free-8-week-kettlebell-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"15178\" rel=\"noreferrer noopener\"><strong>8-Week Kettlebell Program to Improve Athleticism<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-55f67bde\"><div class=\"gb-container gb-container-55f67bde\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Kettlebell-Full-Body-Workout.jpg\" alt=\"Kettlebell Full Body Workout\" class=\"wp-image-18244\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Kettlebell-Full-Body-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Kettlebell-Full-Body-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-d9271ee4 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/3-day-kettlebell-workout-for-beginners-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/3-day-kettlebell-workout-for-beginners-pdf\" rel=\"noreferrer noopener\"><strong>3 Day Full-Body Kettlebell Workout for Beginners<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-842f944a\"><div class=\"gb-container gb-container-842f944a\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Kettlebell-Program.jpg\" alt=\"Kettlebell Program\" class=\"wp-image-18243\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Kettlebell-Program.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Kettlebell-Program-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><strong><a href=\"https:\/\/thefitnessphantom.com\/4-day-kettlebell-workout-plan\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/4-day-kettlebell-workout-plan\" rel=\"noreferrer noopener\">4 Day Kettlebell Workout Plan to Build Athletic Body<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-31385270\">\n<div class=\"gb-grid-column gb-grid-column-f9d2a2d5\"><div class=\"gb-container gb-container-f9d2a2d5\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Kettlebell-Workout-Routine.jpg\" alt=\"Kettlebell Workout Routine\" class=\"wp-image-18246\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Kettlebell-Workout-Routine.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Kettlebell-Workout-Routine-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-5921c270 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/5-day-kettlebell-workout-routine\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/5-day-kettlebell-workout-routine\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>5-Day Kettlebell Workout Routine PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-a3c2d95e\"><div class=\"gb-container gb-container-a3c2d95e\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Full-Body-Kettlebell-Workout.jpg\" alt=\"\" class=\"wp-image-13298\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Full-Body-Kettlebell-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Full-Body-Kettlebell-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Full-Body-Kettlebell-Workout-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Full-Body-Kettlebell-Workout-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-b8db6f4c gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/6-week-kettlebell-workout-plan-for-fat-loss-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/6-week-kettlebell-workout-plan-for-fat-loss-with-pdf\" rel=\"noreferrer noopener\"><strong>6-Week Kettlebell Workout Plan for Fat Loss<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-04fc4ca3\"><div class=\"gb-container gb-container-04fc4ca3\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Kettlebell-Bodyweight-Workout.jpg\" alt=\"Kettlebell Bodyweight Workout\" class=\"wp-image-18247\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Kettlebell-Bodyweight-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Kettlebell-Bodyweight-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><strong><a href=\"https:\/\/thefitnessphantom.com\/kettlebell-and-bodyweight-program-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/kettlebell-and-bodyweight-program-with-pdf\" rel=\"noreferrer noopener\">Weekly Kettlebell and Bodyweight Program PDF<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file aligncenter\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/12-Week-Kettlebell-Program-PDF.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of 12-Week-Kettlebell-Program-PDF.\"><\/object><a id=\"wp-block-file--media-b384774b-3cf5-4a8e-be7c-27b601937511\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/12-Week-Kettlebell-Program-PDF.pdf\">12-Week-Kettlebell-Program-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/12-Week-Kettlebell-Program-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-b384774b-3cf5-4a8e-be7c-27b601937511\" download>Download<\/a><\/div>\n\n\n\n<p><br><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-base-3-color has-accent-background-color has-text-color has-background\">Resistance Band Workout<\/h3>\n\n\n\n<p>Resistance bands are portable, effective, and inexpensive pieces of workout equipment. They can be as effective as&nbsp;weight training<a href=\"https:\/\/thefitnessphantom.com\/category\/dumbbell-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;<\/a>for building total-body strength and mobility. You can look into the following free workout plans to improve your physique at home.<\/p>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-742e8905\">\n<div class=\"gb-grid-column gb-grid-column-0be58352\"><div class=\"gb-container gb-container-0be58352\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/Arm-and-Chest-Workout-with-Resistance-Bands.jpg\" alt=\"\" class=\"wp-image-16352\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/Arm-and-Chest-Workout-with-Resistance-Bands.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/Arm-and-Chest-Workout-with-Resistance-Bands-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/Arm-and-Chest-Workout-with-Resistance-Bands-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-ea79091e gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/4-week-resistance-band-training-program-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/4-week-resistance-band-training-program-pdf\" rel=\"noreferrer noopener\"><strong>4 Week Resistance Band Training Program<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-2ce7621b\"><div class=\"gb-container gb-container-2ce7621b\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/5-day-resistance-band-workout-plan.jpg\" alt=\"5 day resistance band workout plan\" class=\"wp-image-9240\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/5-day-resistance-band-workout-plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/5-day-resistance-band-workout-plan-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/5-day-resistance-band-workout-plan-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-6fce5cd5 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/30-minute-resistance-band-workout-for-30-days\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>30-Minute Resistance Band Workout for 30 Days<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-78e7da97\"><div class=\"gb-container gb-container-78e7da97\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Kettlebell-Bodyweight-Workout.jpg\" alt=\"Kettlebell Bodyweight Workout\" class=\"wp-image-18247\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Kettlebell-Bodyweight-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Kettlebell-Bodyweight-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-5e42f253 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-resistance-band-training-program\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12-Week&nbsp;Resistance Band Workout Routine<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-8268cd99\">\n<div class=\"gb-grid-column gb-grid-column-0335cf87\"><div class=\"gb-container gb-container-0335cf87\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/5-Day-Resistance-Band.jpg\" alt=\"Resistance Band Workout\" class=\"wp-image-18249\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/5-Day-Resistance-Band.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/5-Day-Resistance-Band-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-8dd5fb66 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/5-day-resistance-band-workout-routine\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/5-day-resistance-band-workout-routine\" rel=\"noreferrer noopener\">5 Day Resistance Band Workout Routine<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-d2ace737\"><div class=\"gb-container gb-container-d2ace737\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Resistance-Band-Workout-Program.jpg\" alt=\"Resistance Band Workout Program\" class=\"wp-image-18250\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Resistance-Band-Workout-Program.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Resistance-Band-Workout-Program-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-b5da8cfa gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/3-day-resistance-band-workout-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/3-day-resistance-band-workout-pdf\" rel=\"noreferrer noopener\"><strong>3 Day Resistance Band Workout Program<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-530a974b\"><div class=\"gb-container gb-container-530a974b\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Banded-Workout-Program.jpg\" alt=\"Banded Workout Program\" class=\"wp-image-18251\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Banded-Workout-Program.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Banded-Workout-Program-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-f2116fd3 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/15-minute-resistance-band-workout-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/15-minute-resistance-band-workout-with-pdf\" rel=\"noreferrer noopener\">Weekly 15-Minute Resistance Band Workout<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-75d73cc3\">\n<div class=\"gb-grid-column gb-grid-column-f7d129eb\"><div class=\"gb-container gb-container-f7d129eb\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Resistance-Band-PPL-Workout.jpg\" alt=\"Resistance Band PPL Workout\" class=\"wp-image-18252\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Resistance-Band-PPL-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Resistance-Band-PPL-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-5578ca9e gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/8-week-resistance-band-push-pull-legs-program-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/8-week-resistance-band-push-pull-legs-program-pdf\" rel=\"noreferrer noopener\">8-Week Resistance Band Push\/Pull\/Legs Workout<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-c8f73a49\"><div class=\"gb-container gb-container-c8f73a49\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Resistance-Band-HIIT.jpg\" alt=\"Resistance Band HIIT\" class=\"wp-image-18254\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Resistance-Band-HIIT.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Resistance-Band-HIIT-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-02a2322e gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-hiit-workouts-and-plans\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/resistance-band-hiit-workouts-and-plans\" rel=\"noreferrer noopener\">Resistance Band HIIT Workout Routine<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-fbfd7c0f\"><div class=\"gb-container gb-container-fbfd7c0f\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Full-Body-Resistance-Band-Workout.jpg\" alt=\"Full Body Resistance Band Workout\" class=\"wp-image-18255\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Full-Body-Resistance-Band-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Full-Body-Resistance-Band-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-dd26ae60 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout\" rel=\"noreferrer noopener\">Full Body Resistance Band Workout<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file aligncenter\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/12-Week-Resistance-Band-Training-Program-Free-PDF.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of 12 Week Resistance Band Training Program Free PDF.\"><\/object><a id=\"wp-block-file--media-db3510ad-57c2-4160-ad29-de8359fd1dfc\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/12-Week-Resistance-Band-Training-Program-Free-PDF.pdf\">12 Week Resistance Band Training Program Free PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/12-Week-Resistance-Band-Training-Program-Free-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-db3510ad-57c2-4160-ad29-de8359fd1dfc\" download>Download<\/a><\/div>\n\n\n\n<p><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Free Bodyweight Workout Routines PDF <\/strong><\/h2>\n\n\n\n<p>Bodyweight exercises are an excellent way to scale your fitness to the next level. You can do many exercises using your body weight at home to build strength, muscle, and endurance. However, they are challenging.<\/p>\n\n\n\n<p>I&#8217;ve created some easy-to-follow bodyweight workout routines. You can download the one you like from the following list.<\/p>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-82130af4\">\n<div class=\"gb-grid-column gb-grid-column-3c6dce00\"><div class=\"gb-container gb-container-3c6dce00\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Superman-Pull-for-LB.jpg\" alt=\"\" class=\"wp-image-13036\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Superman-Pull-for-LB.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Superman-Pull-for-LB-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Superman-Pull-for-LB-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Superman-Pull-for-LB-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-ad4d13b6 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/4-day-bodyweight-workout-routine-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/4-day-bodyweight-workout-routine-with-pdf\"><strong>4-Day Bodyweight Workout Routine w\/PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-a3343714\"><div class=\"gb-container gb-container-a3343714\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Knuckle-Push-up.jpg\" alt=\"\" class=\"wp-image-12357\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Knuckle-Push-up.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Knuckle-Push-up-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Knuckle-Push-up-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Knuckle-Push-up-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-181eff39 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/6-day-bodyweight-push-pull-legs-workout-routine-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/6-day-bodyweight-push-pull-legs-workout-routine-with-pdf\"><strong>6-Day Bodyweight Push Pull Legs Workout<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-13d9d0fc\"><div class=\"gb-container gb-container-13d9d0fc\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Lose-Weight.jpg\" alt=\"\" class=\"wp-image-12658\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Lose-Weight.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Lose-Weight-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Lose-Weight-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Lose-Weight-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-74822b2d gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/free-7-day-home-workout-plan\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/free-7-day-home-workout-plan\" rel=\"noreferrer noopener\">7-Day Home Workout Plan Free PDF<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-392bfdeb\">\n<div class=\"gb-grid-column gb-grid-column-3b86db18\"><div class=\"gb-container gb-container-3b86db18\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Exercise-Plan-for-A-Teenage-Girl-at-Home.jpg\" alt=\"Exercise Plan for A Teenage Girl at Home\" class=\"wp-image-10021\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Exercise-Plan-for-A-Teenage-Girl-at-Home.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Exercise-Plan-for-A-Teenage-Girl-at-Home-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Exercise-Plan-for-A-Teenage-Girl-at-Home-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-69533af5 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/3-day-full-body-workout-at-home\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> 3-Day Full Body Workout at Home<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-18188623\"><div class=\"gb-container gb-container-18188623\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Tricep-Dips.jpg\" alt=\"Chair Dips\" class=\"wp-image-11158\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Tricep-Dips.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Tricep-Dips-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Tricep-Dips-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-61b6e20f gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/90-day-home-workout-plan-with-pdf\" data-type=\"post\" data-id=\"16541\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>90-Day Home Workout Plan to Build Muscle &amp; Strength<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-f7e4056f\"><div class=\"gb-container gb-container-f7e4056f\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Build-Muscle.jpg\" alt=\"\" class=\"wp-image-12657\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Build-Muscle.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Build-Muscle-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Build-Muscle-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Build-Muscle-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-0494918d gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/6-month-bodyweight-workout-plan-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>6-Month Bodyweight Workout Plan to Build Muscle at Home<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-574ec233\">\n<div class=\"gb-grid-column gb-grid-column-eb9cde57\"><div class=\"gb-container gb-container-eb9cde57\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/At-Home-Workout.jpg\" alt=\"At Home Workout\" class=\"wp-image-18258\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/At-Home-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/At-Home-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-efe23c7a gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/5-day-home-workout-plan-with-pdf-no-equipment\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/5-day-home-workout-plan-with-pdf-no-equipment\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>5-Day Home Workout Plan with PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-6f6a7611\"><div class=\"gb-container gb-container-6f6a7611\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Free-Bodyweight-Workout.jpg\" alt=\"Free Bodyweight Workout\" class=\"wp-image-18257\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Free-Bodyweight-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Free-Bodyweight-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-fea15ebb gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-workout-plan-to-get-ripped\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>4-Week Bodyweight Workout Plan to Get Ripped<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-f0d97ae3\"><div class=\"gb-container gb-container-f0d97ae3\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Bodyweight-Training-Plan.jpg\" alt=\"Bodyweight Training Plan\" class=\"wp-image-18259\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Bodyweight-Training-Plan.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Bodyweight-Training-Plan-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-b98159ac gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/free-6-week-bodyweight-training-plan\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>6 Week Bodyweight Training Plan to Build Muscle<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file aligncenter\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-Plan-to-Get-Ripped-at-Home.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of Workout-Plan-to-Get-Ripped-at-Home.\"><\/object><a id=\"wp-block-file--media-3abf222a-46af-45fa-b4ba-5985549a6399\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-Plan-to-Get-Ripped-at-Home.pdf\">Workout-Plan-to-Get-Ripped-at-Home<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-Plan-to-Get-Ripped-at-Home.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-3abf222a-46af-45fa-b4ba-5985549a6399\" download>Download<\/a><\/div>\n\n\n\n<p><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Free Training Plans Based on Training Styles<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-base-3-color has-accent-background-color has-text-color has-background\">Calisthenics Workout<\/h3>\n\n\n\n<p>Calisthenics is an inexpensive and effective way to develop strength, balance, flexibility, and overall body composition<sup class=\"modern-footnotes-footnote \" data-mfn=\"4\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_9051\"><a href=\"javascript:void(0)\"  title=\" effects of a calisthenics training intervention on posture, strength, and body composition&nbsp;\u2013 Researchgate.net.\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_9051-4\">4<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_9051-4\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"4\"><a href=\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\" target=\"_blank\" rel=\"noreferrer noopener\"> effects of a calisthenics training intervention on posture, strength, and body composition<\/a>&nbsp;\u2013 Researchgate.net.<\/span> <\/p>\n\n\n\n<p>It teaches you how to use your body weight to enhance overall fitness, particularly body mechanics and flexibility.<\/p>\n\n\n\n<p>Here are some ultimate calisthenics free printable workout plans you can check out and download.<\/p>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-08a6147c\">\n<div class=\"gb-grid-column gb-grid-column-50c7c14b\"><div class=\"gb-container gb-container-50c7c14b\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/calisthenics-workout-for-legs.jpg\" alt=\"calisthenics workout for legs\" class=\"wp-image-10277\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/calisthenics-workout-for-legs.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/calisthenics-workout-for-legs-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/calisthenics-workout-for-legs-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-ca40e4ac gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/3-day-calisthenics-workout-routine-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/3-day-calisthenics-workout-routine-with-pdf\" rel=\"noreferrer noopener\"><strong>3 Day Calisthenics Workout Routine PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-d5595683\"><div class=\"gb-container gb-container-d5595683\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Calisthenics-for-different-muscle-group.jpg\" alt=\"\" class=\"wp-image-5165\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Calisthenics-for-different-muscle-group.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Calisthenics-for-different-muscle-group-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Calisthenics-for-different-muscle-group-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-ef97d8fc gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/4-day-calisthenics-routine-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/4-day-calisthenics-routine-with-pdf\" rel=\"noreferrer noopener\"><strong>4-Day Calisthenics Workout to Scale Your Fitness<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-58ac365c\"><div class=\"gb-container gb-container-58ac365c\">\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Best-Shoulder-Calisthenics-Shoulder-Exercise-1024x683.jpg\" alt=\"\" class=\"wp-image-4641\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Best-Shoulder-Calisthenics-Shoulder-Exercise-1024x683.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Best-Shoulder-Calisthenics-Shoulder-Exercise-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Best-Shoulder-Calisthenics-Shoulder-Exercise-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Best-Shoulder-Calisthenics-Shoulder-Exercise.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-0e85c307 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/5-day-calisthenics-split-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/5-day-calisthenics-split-with-pdf\" rel=\"noreferrer noopener\">The Best 5-Day Calisthenics Split PDF<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-ae86bef0\">\n<div class=\"gb-grid-column gb-grid-column-8b34938d\"><div class=\"gb-container gb-container-8b34938d\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Free-Calisthenics-Routines.jpg\" alt=\"Free Calisthenics Routines\" class=\"wp-image-18260\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Free-Calisthenics-Routines.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Free-Calisthenics-Routines-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-fa5d1ed9 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/30-day-calisthenics-workout-plan-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/30-day-calisthenics-workout-plan-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>30-Day Calisthenics Workout Plan PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-4ed120ba\"><div class=\"gb-container gb-container-4ed120ba\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Free-Calisthenics-Workout-Programs.jpg\" alt=\"Free Calisthenics Workout Programs\" class=\"wp-image-18261\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Free-Calisthenics-Workout-Programs.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Free-Calisthenics-Workout-Programs-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-cbb655a1 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-calisthenics-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12-Week Calisthenics Program to Scale Up Your Fitness<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-23d4aa48\"><div class=\"gb-container gb-container-23d4aa48\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Calisthenics-Workout-Training.jpg\" alt=\"Calisthenics Workout Training\" class=\"wp-image-18263\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Calisthenics-Workout-Training.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Calisthenics-Workout-Training-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-607c8247 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-workout-plan-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Calisthenics Workout Plan for Strength, Mobility, Balance<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-base-3-color has-accent-background-color has-text-color has-background\">High-Intensity Interval Training<\/h3>\n\n\n\n<p><a href=\"https:\/\/thefitnessphantom.com\/pros-and-cons-of-hiit-workout\" target=\"_blank\" rel=\"noreferrer noopener\">High-intensity Interval Training (HIIT)<\/a> workouts are short, intense bursts and help you boost your overall performance. It has both aerobic and anaerobic components.<\/p>\n\n\n\n<p>It burns decent calories quickly, develops skeletal muscles, improves cardiovascular fitness, boosts endurance, speeds up fat loss, and enhances the quality of life.<\/p>\n\n\n\n<p>If you&#8217;re looking for a high-intensity interval training program, get the one from the list below.<\/p>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-9353371e\">\n<div class=\"gb-grid-column gb-grid-column-377bc26e\"><div class=\"gb-container gb-container-377bc26e\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/HIIT-Workout.jpg\" alt=\"\" class=\"wp-image-13068\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/HIIT-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/HIIT-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/HIIT-Workout-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/HIIT-Workout-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-209d11ba gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/6-week-hiit-workout-plan-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ultimate 6-Week HIIT Workout Plan<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-fd11f7ff\"><div class=\"gb-container gb-container-fd11f7ff\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/rowing-machine-hiit-workout.jpg\" alt=\"rowing machine hiit workout\" class=\"wp-image-7699\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/rowing-machine-hiit-workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/rowing-machine-hiit-workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/rowing-machine-hiit-workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-d39aa91d gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/wp-admin\/post.php?post=13046&amp;action=edit\"><strong>12-Week HIIT Program for Weight Loss and Better Shape<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-668646d8\"><div class=\"gb-container gb-container-668646d8\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Pyramid-Set-Workout.jpg\" alt=\"Pyramid Set Workout\" class=\"wp-image-18208\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Pyramid-Set-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Pyramid-Set-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-df5d5977 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/5-day-hiit-workout-routine-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/5-day-hiit-workout-routine-with-pdf\" rel=\"noreferrer noopener\">5 Day HIIT Workout Routine to Burn Fat<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-5148f028\">\n<div class=\"gb-grid-column gb-grid-column-5a8a7062\"><div class=\"gb-container gb-container-5a8a7062\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/HIIT-Cardio.jpg\" alt=\"\" class=\"wp-image-14918\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/HIIT-Cardio.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/HIIT-Cardio-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/HIIT-Cardio-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-8d639531 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/a-full-body-hiit-workout-at-home\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Full-Body 30-minute HIIT (No Equipment) <\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-cb12a5bb\"><div class=\"gb-container gb-container-cb12a5bb\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/hiit-core-exercises.jpg\" alt=\"\" class=\"wp-image-16242\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/hiit-core-exercises.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/hiit-core-exercises-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/hiit-core-exercises-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-1fff18aa gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/wp-admin\/post.php?post=5507&amp;action=edit\"><strong>The Best Dumbbell HIIT Workout Plan<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-0ad042ec\"><div class=\"gb-container gb-container-0ad042ec\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Kettlebell-Program.jpg\" alt=\"Kettlebell Program\" class=\"wp-image-18243\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Kettlebell-Program.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Kettlebell-Program-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-ff83f568 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/hiit-and-strength-training-schedule-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/hiit-and-strength-training-schedule-with-pdf\" rel=\"noreferrer noopener\"><strong>HIIT and Strength Training Schedule<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-f253b94b\">\n<div class=\"gb-grid-column gb-grid-column-b8ec1931\"><div class=\"gb-container gb-container-b8ec1931\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Week-Circuit-Training-Program.jpg\" alt=\"6 Week Circuit Training Program\" class=\"wp-image-13611\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Week-Circuit-Training-Program.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Week-Circuit-Training-Program-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Week-Circuit-Training-Program-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Week-Circuit-Training-Program-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-c75cb429 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/gym-hiit-workouts-with-workout-plan\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/gym-hiit-workouts-with-workout-plan\" rel=\"noreferrer noopener\"><strong>30 Day Gym HIIT Workout Plan PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-4657306d\"><div class=\"gb-container gb-container-4657306d\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/8-Week-HIIT-Program.jpg\" alt=\"\" class=\"wp-image-19362\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/8-Week-HIIT-Program.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/8-Week-HIIT-Program-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/8-Week-HIIT-Program-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-e02137fc gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/8-week-hiit-program-pdf-three-days-a-week\" target=\"_blank\" data-type=\"post\" data-id=\"19325\" rel=\"noreferrer noopener\">8 Week HIIT Program PDF (Three Days a Week)<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-2606a747\"><div class=\"gb-container gb-container-2606a747\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/10-minute-tabata-workout.jpg\" alt=\"10 minute tabata workout\" class=\"wp-image-10603\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/10-minute-tabata-workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/10-minute-tabata-workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/10-minute-tabata-workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-f653da57 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/weekly-hiit-workout-plan\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Free Weekly HIIT Workout Plan to Sweat &amp; Shine<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-base-3-color has-accent-background-color has-text-color has-background\">Powerlifting Programs<\/h3>\n\n\n\n<p>The primary goal of powerlifting is to lift as heavy as possible and increase the one-rep max (1RM) of the big three &#8211; bench press, deadlift, and squat. So, if you want to scale your lifting strength, you can follow the below program.<\/p>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-9b7c6107\">\n<div class=\"gb-grid-column gb-grid-column-dfa145d3\"><div class=\"gb-container gb-container-dfa145d3\">\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/powerlifting-5-day-split.jpg\" alt=\"powerlifting 5 day split\" class=\"wp-image-9911\" style=\"width:258px;height:172px\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/powerlifting-5-day-split.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/powerlifting-5-day-split-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/powerlifting-5-day-split-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-364ab83e gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/5-day-powerlifting-split-program-with-pdf\" data-type=\"post\" data-id=\"9896\"><strong>5-Day Powerlifting Split<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-c55c6b36\"><div class=\"gb-container gb-container-c55c6b36\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/Powerlifting-Back-Squat.jpg\" alt=\"Powerlifting Back Squat\" class=\"wp-image-7132\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/Powerlifting-Back-Squat.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/Powerlifting-Back-Squat-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/Powerlifting-Back-Squat-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-3a13537c gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/4-day-powerlifting-program-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/4-day-powerlifting-program-with-pdf\" rel=\"noreferrer noopener\">4 Day Powerlifting Program<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-9cab4bdc\"><div class=\"gb-container gb-container-9cab4bdc\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Powerlifting-Bench-Press.jpg\" alt=\"Powerlifting Bench Press\" class=\"wp-image-15078\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Powerlifting-Bench-Press.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Powerlifting-Bench-Press-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Powerlifting-Bench-Press-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-e0ed7071 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/3-day-powerlifting-split-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/3-day-powerlifting-split-with-pdf\" rel=\"noreferrer noopener\">3 Day Powerlifting Plan<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-ed4092de\">\n<div class=\"gb-grid-column gb-grid-column-722d29b5\"><div class=\"gb-container gb-container-722d29b5\">\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Bro-Split-Workout.jpg\" alt=\"\" class=\"wp-image-16898\" style=\"width:258px;height:172px\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Bro-Split-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Bro-Split-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Bro-Split-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-e56df745 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/2-day-powerlifting-program-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/2-day-powerlifting-program-with-pdf\" rel=\"noreferrer noopener\">2 Day Powerlifting Program<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-9f09128c\"><div class=\"gb-container gb-container-9f09128c\">\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Barbell-Bench-Press-Chest-and-Shoulder-1024x683.jpg\" alt=\"Barbell Bench Press\" class=\"wp-image-4545\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Barbell-Bench-Press-Chest-and-Shoulder-1024x683.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Barbell-Bench-Press-Chest-and-Shoulder-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Barbell-Bench-Press-Chest-and-Shoulder-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Barbell-Bench-Press-Chest-and-Shoulder.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-46560ead gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-bench-press-program-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/12-week-bench-press-program-with-pdf\"><strong>12-Week Bench Press Program<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-832a8e7d\"><div class=\"gb-container gb-container-832a8e7d\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/03\/Barbell-Sumo-Squat.jpg\" alt=\"Barbell Sumo Squat\" class=\"wp-image-8020\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/03\/Barbell-Sumo-Squat.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/03\/Barbell-Sumo-Squat-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/03\/Barbell-Sumo-Squat-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-57933f6a gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-powerlifting-program-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/12-week-powerlifting-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12 Week Powerlifting Program<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\">Plyometric Routines<\/h3>\n\n\n\n<p>Plyometric is a fast, challenging, and efficient training program that helps increase endurance, speed, agility, and power and enhances aerobic and&nbsp;anaerobic&nbsp;fitness. It is primarily suitable for athletes like basketball, soccer, and netball players. If you&#8217;re searching for a plan, download the below. <\/p>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-19053143\">\n<div class=\"gb-grid-column gb-grid-column-49b7da47\"><div class=\"gb-container gb-container-49b7da47\">\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/High-Jump-Workout-Plan.jpg\" alt=\"High Jump Workout Plan\" class=\"wp-image-16523\" style=\"width:258px;height:172px\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/High-Jump-Workout-Plan.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/High-Jump-Workout-Plan-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/High-Jump-Workout-Plan-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-5e4d6e9e gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/high-jump-workout-plan-with-pdf\" data-type=\"post\" data-id=\"16466\"><strong>High Jump Workout Plan<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-ab0e107a\"><div class=\"gb-container gb-container-ab0e107a\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/High-Jump-Exercises.jpg\" alt=\"\" class=\"wp-image-9336\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/High-Jump-Exercises.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/High-Jump-Exercises-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/High-Jump-Exercises-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-653db301 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/4-week-plyometric-training-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>4-Week Plyometric Program <\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-04768869\"><div class=\"gb-container gb-container-04768869\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/High-Jump-Workout.jpg\" alt=\"\" class=\"wp-image-16524\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/High-Jump-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/High-Jump-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/High-Jump-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-1ea502d4 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/high-jump-workout-and-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"8991\" rel=\"noreferrer noopener\">25 High Jump Exercises <\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Free Home Workout Routines PDF<\/strong><\/h2>\n\n\n\n<p>Free weight training particularly includes barbell, dumbbell, and kettlebell exercises. It is an excellent workout program to maximize strength and growth. So, if you love exercising with free weights, these workout routines are for you.<\/p>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-769555f4\">\n<div class=\"gb-grid-column gb-grid-column-debd3676\"><div class=\"gb-container gb-container-debd3676\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/At-Home-Workout.jpg\" alt=\"At Home Workout\" class=\"wp-image-18258\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/At-Home-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/At-Home-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-e62e7a6c gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/90-day-home-workout-plan-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/90-day-home-workout-plan-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>90-Day Home Workout Plan to Build Muscle &amp; Strength<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-2fadadb9\"><div class=\"gb-container gb-container-2fadadb9\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Drop-Set-Muscle-Gain-Workout.jpg\" alt=\"\" class=\"wp-image-18207\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Drop-Set-Muscle-Gain-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Drop-Set-Muscle-Gain-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-19bb14e1 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/3-day-dumbbell-and-barbell-full-body-home-workout\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/3-day-dumbbell-and-barbell-full-body-home-workout\"><strong>3 Day Dumbbell and Barbell Full Body Home Workout<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-7cb49fa9\"><div class=\"gb-container gb-container-7cb49fa9\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Bodyweight-Training-Plan.jpg\" alt=\"Bodyweight Training Plan\" class=\"wp-image-18259\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Bodyweight-Training-Plan.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Bodyweight-Training-Plan-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-9a062d31 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-workout-plan-for-females-at-home-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/12-week-workout-plan-for-females-at-home-pdf\"><strong>12-Week Workout Plan for Females at Home<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-8fa195c0\">\n<div class=\"gb-grid-column gb-grid-column-8c1257b7\"><div class=\"gb-container gb-container-8c1257b7\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"300\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Hybrid-Workout.jpg\" alt=\"Hybrid Workout Program\" class=\"wp-image-18209\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Hybrid-Workout.jpg 450w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Hybrid-Workout-300x200.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-dfe2b576 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/teenage-girl-workout-routine-at-home\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/teenage-girl-workout-routine-at-home\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Home Workout Routine for Teenagers<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-fce8b6e5\"><div class=\"gb-container gb-container-fce8b6e5\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Barbell-Exercises-for-Mass-Gain.jpg\" alt=\"\" class=\"wp-image-17084\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Barbell-Exercises-for-Mass-Gain.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Barbell-Exercises-for-Mass-Gain-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Barbell-Exercises-for-Mass-Gain-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-28345627 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/10-week-home-workout-plan-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/10-week-home-workout-plan-with-pdf\">10-Week Home Gym Workout Plan<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-04c69e20\"><div class=\"gb-container gb-container-04c69e20\">\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Front-Lunges.jpg\" alt=\"\" class=\"wp-image-13864\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Front-Lunges.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Front-Lunges-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Front-Lunges-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Front-Lunges-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-56d509ab gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/21-day-home-workout-plan-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/21-day-home-workout-plan-with-pdf\">21-Day Home Workout Plan to Stay in Shape<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div><h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div>Manocchia P, Spierer DK, Lufkin AK, Minichiello J, Castro J. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22549084\/\" target=\"_blank\" rel=\"noreferrer noopener\">Transference of kettlebell training to strength, power, and endurance<\/a>. J Strength Cond Res. 2013 Feb;27(2):477-84. doi: 10.1519\/JSC.0b013e31825770fe. PMID: 22549084<\/div><\/li><li><span>2<\/span><div> Lake JP, Lauder MA. K<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22580981\/\" target=\"_blank\" rel=\"noreferrer noopener\">ettlebell swing training improves maximal and explosive strength<\/a>. J Strength Cond Res. 2012 Aug;26(8):2228-33. doi: 10.1519\/JSC.0b013e31825c2c9b. PMID: 22580981<\/div><\/li><li><span>3<\/span><div> Falatic JA, Plato PA, Holder C, Finch D, Han K, Cisar CJ. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26102260\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of Kettlebell Training on Aerobic Capacity<\/a>. J Strength Cond Res. 2015 Jul;29(7):1943-7. doi: 10.1519\/JSC.0000000000000845. PMID: 26102260<\/div><\/li><li><span>4<\/span><div><a href=\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\" target=\"_blank\" rel=\"noreferrer noopener\"> effects of a calisthenics training intervention on posture, strength, and body composition<\/a>&nbsp;\u2013 Researchgate.net.<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Search Whether you want to build muscles or lose weight, a workout program is crucial to achieving your fitness goals. Workout plans allow you to train in an organized way and help you achieve the best shape over time. You can download the free workout plans PDF from various fitness websites, such as muscleandfitness.com, bodybuilding.com, &#8230; <a title=\"100+ Free Workout Plans PDF &amp; Printable Routines\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/free-workout-plans-pdf\" aria-label=\"Read more about 100+ Free Workout Plans PDF &amp; Printable Routines\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":18288,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[463,381],"class_list":["post-9051","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-free-workout-plan","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9051","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=9051"}],"version-history":[{"count":51,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9051\/revisions"}],"predecessor-version":[{"id":26659,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9051\/revisions\/26659"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/18288"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=9051"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=9051"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=9051"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}