Workout Plans
Workout Plans by Lifestyle
Start with the plan that matches your schedule, equipment, and training situation. TRL/Active turns these examples into a coached plan that adapts inside the app.
Busy Professional
3 efficient workouts per week
You have a demanding job, limited time, and need maximum results from minimum gym time. This plan uses compound movements and supersets to hit every muscle group in under an hour.
Stay-at-Home Parent
Home workouts in 30 minutes
Train at home while managing the household. No commute, minimal equipment needed, and flexible timing so you can squeeze workouts in when the kids nap.
Travel Workout
Hotel room or minimal gym
On the road often? Keep your training consistent with a plan that works in any hotel gym or with nothing but a resistance band and bodyweight.
College Student
Campus gym, unpredictable schedule
Balance class, work, social life, and training. This plan adapts when you miss a day and doesn't punish you for irregular sleep or busy weeks.
Over 40
Smarter training, better recovery
Joint-friendly programming with adequate recovery. Focus on strength, mobility, and longevity rather than beating your body into the ground.
Postpartum Return
Rebuild core and whole-body strength
A gradual return to training after pregnancy. Core-first programming, low-impact options, and scalable difficulty as you regain strength.
First-Time Beginner
Your first 30 days in the gym
Never stepped into a gym? This plan teaches fundamental movements with simple equipment, builds confidence, and sets up long-term consistency.
Weight Loss Kickstart
Build the habit, see results fast
A structured plan for your first 8 weeks of a weight loss journey. Combines resistance training with strategic cardio and nutrition guidance.
Marathon Prep Strength
Strength support for endurance runners
Strength training designed to complement marathon training. Builds injury resilience without burning the legs you need for long runs.
Hardgainer Muscle Gain
Maximize growth when your body resists it
Low frequency, high intensity, and calorie-conscious programming for people who struggle to gain weight. Focus on progressive overload and recovery.