Free Workout Plans
We’ve all faced the struggle of figuring out a new workout plan. Where do you start? What exercises should you do? Whether you’re a beginner or looking to change up your usual routine, a professional’s insight is invaluable. We’re here to help! Get a taste of the gains and benefits of what a Training Hidden Potential program could do for you with our free workout plans.
Select the muscle area you want to focus on to see the program our personal trainer put together. It outlines exercises, time, and reps, so you can do this all at home or at your gym.
Contact us if you have any questions or feedback on these free plans. We hope these help you reach your fitness goals.
Core
| Exercises | Time | Reps |
| Sit ups | 30 sec | As many as you can |
| Flutter Kicks | 30 sec | As many as you can |
| V-Sit Kickout | 30 sec | As many as you can |
| Plank | 30 sec | N/A |
Rest 30 seconds and repeat three more times.
Total Body
| Muscle Group | Exercise | Time |
| Chest | Chest Press Machine | 3:00 – 5:00 |
| Legs | Leg Press Machine | 3:00 – 5:00 |
| Back | Lat Pulldown or Seated Row | 3:00 – 5:00 |
| Triceps | Rope Pushdown | 3:00 – 5:00 |
| Biceps | Preacher Curl Machine | 3:00 – 5:00 |
High Intensity
Quads/Glutes/Hamstrings
| Exercise | Sets/Time | Rest |
| Squat | 8/20 sec per set | 10 sec |
| Leg Press | 8/20 sec per set | 10 sec |
| Leg Extension | 8/20 sec per set | 10 sec |
| Leg Curl | 8/20 sec per set | 10 sec |
Calves
| Exercise | Sets/Time | Rest |
| Standing Calf Raise | 8/20 sec per set | 10 sec |
| Seated Calf Raise | 8/20 sec per set | 10 sec |
Conditioning (Lunge Program)
Pre-Warmup
| Exercise | Sets/Time | Rest |
| Standing Calf Raise | 8/20 sec per set | 10 sec |
| Seated Calf Raise | 8/20 sec per set | 10 sec |
Dynamic Warmup
| Exercise | Sets | Reps |
| Leg Kicks | 1 | 10-15x per leg |
| Assisted Cossack Squat | 1 | 10-15x per leg |
| Calf Raises | 1 | 10-15x |
Main Program
| Exercise | Sets | Reps |
| Split Squat | 3 | 8-10 per leg |
| Rear-Foot Elevated Split Squat | 3 | 8-10 per leg |
| Stationary Lunge | 3 | 8-10 per leg |