FitNation Workout Plans

Training in the correct way plays a huge role in achieving your health and fitness goals. While almost everyone has trained at some stage during their life, very few have done so in a periodized and progressive way. Training needs to become part of your lifestyle, not simply a 4-week fling. Some exercise is better than nothing, so instead of starting with 5 days per week and dropping off after 2 weeks, jump in slowly.


Follow A Free Workout Plan

Maximize your fat loss or lean muscle gain by using one of our extensive workout plans created to suit many different styles of training. As part of the FitNation, you will have access to a comprehensive database of workout plans for all experience levels and goals created by our team of qualified Exercise Physiologists, Sports Scientists, and Physiotherapists. By following a plan, it takes away the guesswork with training and constantly pushes you to be better than you were yesterday.


Customized Workout Plan

If you feel like you can’t find a plan that suits you and want something a little different, create your own workout plan using our extensive interactive exercise library. The exercise library contains over 1,000 exercises for gym and outdoors so you can make workouts that truly suit your own style of training, including supersets and dropsets.


Exercise Library

Browse through the most extensive Exercise Library available in an app covering every major body part, consisting of exercises from every different training style from Yoga and Pilates, to Weightlifting and Crossfit. Videos are provided for each exercise, along with simple tips and instructions so you can perform them correctly to maximize your results. Exercises are split into the following categories for your convenience:

  1. Abdominals
  2. Arms
  3. Back
  4. Cardio
  5. Chest
  6. Flexibility + Stretching
  7. Glutes
  8. Legs
  9. Shoulders



Not tracking your workouts is one of the biggest training sins you can commit. If you are constantly tracking, you keep yourself accountable and motivated in those times where you really don’t feel like training. FitNation automatically tracks your commitment rate and progress for each and every plan so you can easily look back and monitor how you have been going.

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