15 Online Workout Programs + Custom Workout Splits. Do You Need Workout Guidance?

Jalen Primus
Jul 6
3 min read

Online Coaching

Do you need a fitness trainer in your life? I have set up my online fitness app for individuals who need guidance and motivation, as well as those who need a platform to log their fitness progress and track meals.

Fitness App | Workout Programs

The fitness app (Trainerize) allows my clients the ability to track their weight, progress photos, cardio sessions, sports, workouts, recipes, and more! You can share your schedule and goals, and I'll use your data to create a program, macros, and a meal plan tailored to your dietary preferences to support your fitness journey.

My Current Programs

I want to go over my current programs. I build programs and routines for home gyms, apartment complexes, fitness centers, and commercial + private gyms. I can work with any schedule because I provide a calendar in the app for scheduling your training routine.

4-Day Gym Split

This gym program has two leg days per week. The other two sessions are a back/biceps day and a chest, shoulders, and triceps training day.

12-Week Men's/Women's Gym Program

My best sellers! These were custom-built programs tailored for men's and women's physiques. Both programs are 5-day splits. The women's program emphasises glute growth and leg training. The men's program is a push-pull-legs split.

Adjustable Bench + Free Weights

This program can be completed at home or in the gym. You can follow a push-pull-legs or a lower/upper-body split. With the adjustable bench, you have back support and can perform decline + incline movements.

Apartment Complex/Fitness Center

This is a general full-body program. In 2026, many apartment complexes have really nice gym setups with cardio machines, benches, machines, and free weights. If you don't have a gym membership but have access to a fitness center, you can follow this program!

Barbell + Power Rack Gym/Home Training

These are two separate programs, but the same concept. In the gym program, there is a mixture of cables, machines, and free weights. I replaced all Smith machine movements with a barbell. Many Planet Fitness locations have now upgraded to barbell platforms!

For the home program, I have created this for those of you who are fortunate enough to have a power rack, bench, and barbell at home!

Cables + Machines Gym Training

Scared of the free weight section, or is your gym overly crowded? No worries, I have workouts that only use the cable setup and/or machines!

Cardio + Gym Training

I created this add-on/on-demand program for active rest days and for stacking on top of other resistance training days. Complete your strength training first, then complete cardio at the end.

Circuit Gym/Home Training

These workout sessions are designed for high-intensity training and for 30-minute or less training sessions. This program is new, so I will gradually add more sessions. I have a gym and home version.

Flat Bench + Free Weights

This plan is another at-home or gym program! This program utilizes a flat bench, so no inclined movements.

Free Weights Training

No bench required. Standing and floor movements. Train from home or the gym.

Full Body Gym Split

This program can be completed as upper-lower-full-body, upper/lower, or full-body sessions 2-5 days a week.

Pilates + Yoga Home

This program was designed for active rest days. Work on your mobility and core with this program!

Push Pull Legs Split

This is old reliable! You can train 3 or 6 times a week with this. You can also stack this with full body. You can train push, pull, legs, and then upper and lower body! By doing so, you will hit every muscle group twice a week!

I will be adding new sessions to each program! I will also add new progression phases. You don't need a new routine every month. Stick to your routine and focus on getting stronger and faster! Now I can adjust phases and macro count! You don't have to stay in a calorie deficit or bulking phases forever. You can go into a phase of just maintaining weight. Doing so will hopefully prevent you from feeling burned out and hitting a plateau.

Send your coworkers, family, and friends my way! I have plenty of room for new clients!

Here is my trainer link! Only $10/monthly rate.