Not seeing the results you want? Joel Freeman’s 8-week plan puts you on the fast track to strength with simple workouts, minimal equipment, and focused coaching for a lean, strong, balanced physique.
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Week 1
Week 1 Day 1: Lower Body
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
Week 1 Day 2: Upper Body
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps.
Week 1 Day 3: Core Cardio
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.
Week 1 Day 4: Lower Body
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads.
Week 1 Day 5: Upper Body
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout.
Week 1 Day 6: Total Body
Work your entire body with compound and complex movements, to build strength, stamina, and stability.
Flexibility & Mobility 1
This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery.
Week 2
Week 2 Day 1: Lower Body
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
Week 2 Day 2: Upper Body
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps.
Week 2 Day 3: Core Cardio
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.
Week 2 Day 4: Lower Body
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads.
Week 2 Day 5: Upper Body
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout.
Week 2 Day 6: Total Body
Work your entire body with compound and complex movements, to build strength, stamina, and stability.
Flexibility & Mobility 2
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery.
Week 3
Week 3 Day 1: Upper Body
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps.
Week 3 Day 2: Lower Body
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
Week 3 Day 3: Core Cardio
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.
Week 3 Day 4: Upper Body
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout.
Week 3 Day 5: Lower Body
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads.
Week 3 Day 6: Total Body
Work your entire body with compound and complex movements, to build strength, stamina, and stability.
Flexibility & Mobility 1
This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery.
Week 4
Week 4 Day 1: Upper Body
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps.
Week 4 Day 2: Lower Body
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
Week 4 Day 3: Core Cardio
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.
Week 4 Day 4: Upper Body
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout.
Week 4 Day 5: Lower Body
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads.
Week 4 Day 6: Total Body
Work your entire body with compound and complex movements, to build strength, stamina, and stability.
Flexibility & Mobility 2
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery.
Week 5
Week 5 Day 1: Lower Body
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
Week 5 Day 2: Upper Body
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps.
Week 5 Day 3: Total Body
Work your entire body with compound and complex movements, to build strength, stamina, and stability.
Week 5 Day 4: Lower Body
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads.
Week 5 Day 5: Upper Body
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout.
Week 5 Day 6: Core Cardio
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.
Flexibility & Mobility 1
This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery.
Week 6
Week 6 Day 1: Lower Body
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
Week 6 Day 2: Upper Body
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps.
Week 6 Day 3: Total Body
Work your entire body with compound and complex movements, to build strength, stamina, and stability.
Week 6 Day 4: Lower Body
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads.
Week 6 Day 5: Upper Body
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout.
Week 6 Day 6: Core Cardio
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.
Flexibility & Mobility 2
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery.
Week 7
Week 7 Day 1: Upper Body
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps.
Week 7 Day 2: Lower Body
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
Week 7 Day 3: Total Body
Work your entire body with compound and complex movements, to build strength, stamina, and stability.
Week 7 Day 4: Upper Body
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout.
Week 7 Day 5: Lower Body
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads.
Week 7 Day 6: Core Cardio
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.
Flexibility & Mobility 1
This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery.
Week 8
Week 8 Day 1: Upper Body
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps.
Week 8 Day 2: Lower Body
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
Week 8 Day 3: Total Body
Work your entire body with compound and complex movements, to build strength, stamina, and stability.
Week 8 Day 4: Upper Body
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout.
Week 8 Day 5: Lower Body
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads.
Week 8 Day 6: Core Cardio
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.
Flexibility & Mobility 2
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery.
