6-Week Training Plans • Strength & Hypertrophy

Choose Your Fitness Journey

6-week training programs designed for muscle growth, strength, performance, and recovery — built to deliver results you can see and feel.

6-Week Fat-Loss Training Plan — Early Access Waitlist

Cut fat without losing strength — structured upper/lower split with built-in conditioning and RPE progression.

Early Access Save $10 $30 Launch Nov 17

4-Day Split Upper / Lower RPE 6–9.5 · Peak Wk 6

Evidence-based resistance training for sustainable fat loss
Preserves lean muscle and performance under a deficit
Includes HIIT + optional LISS conditioning guidelines
Full 6-week progression with smart exercise substitutions

$20 • Early Access Nov 14

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Early access opens Nov 14 • Full public release Nov 17 via email delivery.

6-Week Advanced Hypertrophy

Max muscle with precise progression. Built-in week-6 deload.

6-Week Strength & Hypertrophy

Build size and strength together. Planned week-6 deload.

Best Value Full gym 6-Week Plan

4 days/wk RPE + tempo Deload W6

Equipment: Barbell, dumbbells, Smith machine optional
Barbell-first focus (squat · bench · deadlift) + targeted accessories
Built-in 1RM test weeks: Deadlift (W4) · Squat (W5) · Bench (W6)

$30 • Instant download

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Pairs best with the $5 Warm-Up + Stretch Pack.

6-Week Strength

Chase PRs with structured progressions. Planned week-6 deload.

1RM Ready Barbell-first 6-Week Plan

4 days/wk % + RPE Deload W6

Equipment: Barbell, rack, bench
Main lifts (squat · bench · deadlift) with targeted accessories
Built-in 1RM test weeks for deadlift, squat, and bench
Clear warm-ups, rest targets, and progression guidance

$30 • Instant download

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Pairs best with the $5 Warm-Up + Stretch Pack.

6-Week Functional Fitness

Bodyweight-based training for real-world strength, mobility, and endurance.

Bodyweight Focus Athletic Strength 6-Week Plan

4 days/wk Mobility + Conditioning No Gym Needed

Equipment: Bodyweight only (optional mat, chair/step, towel)
Develops real-world strength, coordination, and control
Improves balance, mobility, and endurance through structured progressions
Optional: light dumbbells or bands for added challenge

$25 • Instant download

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Pairs best with the $5 Warm-Up + Stretch Pack.

6-Week Speed & Power

Explosive training for sprinters and jumpers. Planned week-6 deload.

Athlete Focus Explosive 6-Week Plan

4 days/wk Plyos + Sprints Deload W6

Equipment: Barbell, dumbbells, kettlebells, plyo box (optional resistance bands)
Acceleration, vertical jump, and short-burst power development
Smart plyometrics · Olympic-variant power lifts · med-ball throws
Sprint/jump mechanics, landings, and deceleration/brace cues

$30 • Instant download

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Pairs best with the $5 Warm-Up + Stretch Pack.

6-Week Beginner Foundation

Start strong with 3 efficient sessions per week. Built-in week-6 deload.

Beginner Friendly Dumbbells First 6-Week Plan

3 days/wk RPE guidance Deload W6

Equipment: Dumbbells, adjustable bench, optional machine access
Simple, repeatable 3-day split to build momentum and confidence
Optional barbell progressions if you have a rack and bar

$25 • Instant download

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Pairs best with the $5 Warm-Up + Stretch Pack.

Full-Body Static Stretching Routine

Improve flexibility, recovery, and joint health with guided static stretches.

Recovery Flexibility Joint Health

10–15 min Full body No Equipment

Equipment: None — optional mat or towel for comfort
Targeted stretches for all major muscle groups
Easy-to-follow sequence designed for after training or rest days
Boosts recovery and long-term mobility with consistent use

$5 • Instant download

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Ideal recovery add-on for any NeuForm training plan.

Full-Body Dynamic Warm-Up

Prime your body for training with a fast, effective warm-up flow.

Pre-Workout Performance Full Body

8–12 min No Equipment Athlete-Ready

Equipment: None — optional mat or open floor space
Dynamic sequence to raise core temp, activate muscles, and increase mobility
Improves performance and reduces injury risk before strength or sport
Simple, repeatable flow — fits any training style

$5 • Instant download

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Best paired with any NeuForm training plan or routine.

Find Your Perfect Fit