Strong. Confident. Unstoppable. Train smart, stay motivated, and build confidence through fun, effective workouts that tone muscles, boost performance, and help teen girls feel strong inside and out.
This workout program is for the teen girl who says: “I want to feel confident in my body, get stronger, and build healthy habits. I don’t just want to look good — I want to feel powerful inside and outside the gym.” Girl Power is a 3–5 day gym workout program designed specifically for teen girls. With a balance of strength training, core work, cardio, and glute-focused exercises, this program helps young women build a fit, toned body while developing confidence and discipline that last far beyond the gym. Program Focus: 💪 Learn the fundamentals of lifting safely and effectively 🍑 Build toned legs and glutes for balance and strength 🔥 Strengthen core and improve conditioning ⚡ Develop confidence, resilience, and self-love This isn’t just about workouts — it’s about empowering teen girls to take control of their health, their body, and their confidence. Step into your strength. Own your confidence. Unleash Girl Power.
This workout program is for the teen siblings who say: “We want to train together, push each other, and get stronger as a team. We don’t just want to sit around — we want to build muscle, burn fat, and stay active while keeping each other accountable.” Sibling Squad is a 3–5 day gym workout program designed for teen brothers and sisters who want to train side by side. With a balance of strength training, conditioning, and core work, this program helps siblings transform together while building confidence and healthy habits that last. Program Focus: 💪 Build muscle and strength with safe, age-appropriate training 🔥 Burn fat and improve conditioning with fun, structured workouts ⚡ Stay accountable and motivated with sibling teamwork 🏆 Build lifelong fitness habits while bonding together This isn’t just about workouts — it’s about creating stronger bodies, stronger minds, and stronger sibling bonds. Train together. Transform together. Lead together with Sibling Squad.
This workout program is for the person who says: “I don’t have access to a full gym — I’ve just got dumbbells. Or maybe I just prefer to keep it simple and stick with them. Either way, I want a full-body program that delivers results with nothing but dumbbells.” Full Body Dumbbell is a 3–5 day workout program designed to maximize strength, muscle growth, and fat loss using the most versatile tool in fitness — the dumbbell. Whether you’re training at home, in your apartment gym, or just keeping it minimal, this program gives you everything you need for a complete transformation. Program Focus: 🔥 Build strength and muscle with progressive dumbbell training 💪 Train upper body, lower body, and core in every split ⚡ Burn fat and boost endurance with full-body circuits 🏠 Perfect for home, apartment, or gym use This isn’t a “settle for less” plan. This is a program that proves you can build an incredible body with just a pair of dumbbells. Keep it simple. Get it done. Transform with Full Body Dumbbell.
This workout program is for the woman who says: “I want to train for the Muddy Princess 5K obstacle run. I want to get stronger, faster, and more confident while having fun with my girls. I’m not afraid to sweat, get dirty, and prove that I can crush obstacles and still look good doing it.” Muddy Princess is a 3–5 day gym workout program designed to prepare women for the challenge and fun of a mud run. With a mix of strength training, cardio conditioning, core work, and grip training, this plan builds the endurance and confidence to tackle every obstacle — from walls and ropes to mud pits and sprints. Program Focus: 👑 Strength — tone muscles and build functional power 🔥 Conditioning — boost endurance for 5K runs and obstacles 💪 Core & Grip — dominate climbs, crawls, and carries ⚡ Confidence — train like a badass, race like a queen This isn’t just about running a race — it’s about proving to yourself (and your squad) that you’re stronger than you think. Gather your girls. Conquer the mud. Rule the course with Muddy Princess.
This workout program is for the person who says: “I need to stretch more. My body feels tight, my muscles stay sore, and I know recovery is holding me back from better results.” The Stretch & Recovery Program is designed to help you unlock flexibility, reduce soreness, and speed up recovery so you can train harder and stay consistent. With a mix of dynamic stretches, static holds, mobility drills, and recovery flows, this program restores your body while improving performance in and out of the gym. Whether you’re lifting heavy, training hard, or just feeling stiff from life, this program gives your body exactly what it needs: better movement, less pain, and faster bounce back. Stop skipping recovery. Stretch smarter. Move freer with the Stretch & Recovery Program.
This workout program is for the person who says: “I don’t want to use outdated paper worksheets. I want to track my workouts, progress, and transformation all in one place — customized to me and my goals.” Tracker X is BodyXhibit’s digital workout builder and progress tracker. Instead of being stuck with cookie-cutter plans or scribbling notes in a notebook, you’ll use the BodyXhibit app to create, log, and adjust your workouts in real time. Whether you’re in the gym, at home, or on the go, Tracker X gives you the freedom to build your program your way — with the accountability and tools to actually stick to it. Program Focus: 📲 Digital tracking — ditch the worksheets and log everything in-app 💪 Build your own workouts with BodyXhibit’s exercise database 🔥 Track sets, reps, weights, and progress over time ⚡ Adapt to your goals: strength, fat loss, muscle building, or performance This isn’t just a workout program — it’s the future of training. Your workouts. Your progress. Your transformation. Stop writing it down. Start leveling up. Build your way with Tracker X.
This workout program is for the woman who says: “I don’t just want to tone up — I want to be snatched af. I want my waist tight, my glutes poppin’, my arms toned, and my whole vibe screaming confidence. I want to walk in the gym like the baddest in the room and leave looking even better.” Snatched & Savage is a 5-day gym workout program designed to sculpt your body and unleash your inner savage. With a focus on waist-slimming core work, glute-building lifts, upper body toning, and fat-burning finishers, this program creates the hourglass look with the strength to match. Program Focus: 🍑 Lift and shape glutes that command attention 🔥 Snatch your waistline and tighten your core 💪 Tone arms, legs, and shoulders for balance ⚡ Build strength, curves, and a savage attitude This isn’t just a workout — it’s a whole vibe. Bold, confident, and sexy af. Get snatched. Get savage. Get Snatched & Savage.
This workout program is for the woman who says: “I love God with all my heart, but I also want to look good for me — and yes, be sexy af for my man. I want to lift my hands in worship and also lift heavy in the gym. I don’t believe I have to choose between being faithful and being fine.” Praise & Peaches is a 5-day gym workout program that balances faith and fitness. With a focus on glute training, waist-slimming core work, toning arms and legs, and full-body strength, this program helps you honor your temple while shaping a body that makes you feel confident, blessed, and irresistible. Program Focus: 🙏 Stay grounded in your faith while building your body 🍑 Grow and lift glutes that pop with power and shape 🔥 Tighten your waistline and tone your arms and legs 💪 Build strength and confidence inside and out This isn’t about vanity — it’s about stewardship. God gave you one body. Train it, love it, and let it shine. Lift in the Word. Lift in the gym. Glow with Praise & Peaches.
This workout program is for the person who says: “I just want to train with free weights — dumbbells, barbells, and a bench. I don’t need fancy machines, I just want a program that builds strength, muscle, and confidence using the basics.” Free Weights is a 3–5 day gym workout program that strips training down to what works. With a focus on compound lifts, accessory work, and progressive overload, this plan delivers strength, aesthetics, and athleticism without overcomplicating it. Perfect for home gyms, garage gyms, or anyone who loves the simplicity of iron. Program Focus: 🔥 Build strength with squats, presses, rows, and deadlifts 💪 Sculpt muscle with dumbbell and barbell accessory work ⚡ Burn fat and boost endurance with free-weight circuits 🏋️ Train anywhere — gym, garage, or basement setup Because there’s no school like old school. This is how legends trained — back when Joe Weider was alive, bodybuilding was raw, and the iron separated the strong from the average. Strip it down. Pick up the iron. Transform with Free Weights.
This workout program is for the teen girl who says: “Prom is coming, and I want to feel amazing in my dress. I want toned arms, a flat stomach, and curves that make me confident in every picture and every dance.” Prom Body Blueprint is a 3–5 day gym workout program designed to help teenage girls safely slim, tone, and shape their bodies in preparation for prom. With a blend of strength training, core sculpting, glute work, and fat-burning circuits, this program helps build confidence from the gym to the dance floor. Program Focus: 💃 Tone arms and shoulders for strapless or sleeveless dresses 🍑 Sculpt glutes and legs for balance and shape 🔥 Flatten stomach and tighten waistline ⚡ Boost energy and confidence for the big night This isn’t about crash diets or quick fixes — it’s about training smart, feeling confident, and creating memories with a body you love. Walk into prom like you own it. Glow up with Prom Body Blueprint.
This workout program is for the guy who says: “I’m not about to drop a bunch of weight on some shortcut plan and end up looking skinny, soft, or worse — deflated. I want to get rid of my gut, man boobs, and love handles while actually building muscle that makes me look strong and athletic.” UNBig Everything for Him is a 3–5 day gym workout program built to burn fat while building lean muscle. With a focus on heavy lifts, fat-burning circuits, and core-tightening work, this program doesn’t just shrink you down — it reshapes you into a stronger, leaner, more confident version of yourself. Program Focus: 🔥 Burn fat off your stomach, chest, and love handles 💪 Build a solid chest, wide shoulders, and strong arms ⚡ Sculpt a V-taper back with a tighter waistline 🏆 Train smarter to look athletic, not skinny This isn’t about getting smaller — it’s about getting stronger, leaner, and looking like a man who owns the room. Ditch the shortcuts. Drop the gut. Build real muscle with UNBig Everything for Him.
This workout program is for the person who says: “I don’t have access to a full gym. I just have my apartment gym — a few dumbbells, cables, maybe a bench or treadmill. I want a program that actually works with what I’ve got and still gets me stronger, leaner, and more toned.” Apt Fit is a 3–5 day workout program designed to maximize every piece of equipment your apartment gym has. With a mix of dumbbells, cables, bodyweight moves, and cardio tools, this program proves you don’t need a massive gym to make massive gains. Program Focus: 💪 Build strength and muscle with minimal equipment 🔥 Burn fat and boost conditioning in small spaces ⚡ Learn creative ways to use apartment gym machines & free weights 🏠 Perfect for apartment gyms, hotels, and travel setups This isn’t about settling for less — it’s about proving your apartment gym is more than enough for a full transformation. No excuses. No limits. Transform anywhere with Apt Fit.
This workout program is for the person who says: “I’ve got a garage gym — a squat rack, dumbbells, maybe a bench and some bands. I don’t want excuses, I want a program that makes me stronger, leaner, and more disciplined right here at home.” Garage X is a 3–5 day home gym workout program designed to maximize results with the basics: barbells, dumbbells, bands, and grit. No fancy setups, no excuses — just hard work that transforms your body in the space you’ve already got. Program Focus: 💪 Build strength and muscle with barbell and dumbbell staples 🔥 Burn fat and boost conditioning with garage-friendly circuits ⚡ Sculpt your core, arms, legs, and back for a balanced physique 🏠 Perfect for garage gyms, basements, or any personal home setup This isn’t about settling for less equipment — it’s about proving that with the right plan, your garage can build greatness. CTA: Open the door. Turn up the music. Transform with Garage X.
Welcome to the 6-Week BodyXhibit Challenge — designed to push you harder, train you smarter, and reshape your body one rep at a time. This isn’t a cleanse. This isn’t a gimmick. This is 6 weeks of real workouts, real food, and real transformation. Whether you're just starting out or ready to take your physique to the next level — even all the way to the stage — this challenge adapts to your goals. Fat loss. Muscle building. Total body confidence. Let’s go get it. ✔️ What's Included: Aesthetic-based training program (gym or home) Nutrition guidance with protein-focused meal hacks Weekly check-ins & photo tracking Access to the BodyXhibit app Private accountability & motivation group Optional stage-prep upgrade for future competitors 💥 Who It's For: Men & women ready to get lean, strong, and confident Teens looking to start building a real foundation Adults who want structure & results — not excuses 👊 The Rules Are Simple: Follow the workouts Stick to the meal plan Track your progress Show up daily — even when it’s hard
“12 Weeks to Unrecognizable.” This isn’t just a challenge — it’s a total shift. The BodyXhibit 12-Week Challenge is built to take your body from “kinda trying” to “who even is that?” With structured training phases, smarter nutrition, and full accountability, this challenge isn’t just about losing fat or building muscle — it’s about proving you can finish what you started. ✔️ What's Included: A progressive 12-week training program (gym or home) Transformation-based nutrition guide (not a diet, a system) Weekly accountability check-ins Private support group & tracking inside the BodyXhibit app Access to Coach Chris and certified trainers Optional physique prep upgrade for stage or photoshoot goals 💥 Who This Is For: Anyone tired of quitting on themselves Men & women ready for a real lifestyle shift Teens learning how to train with intention Future competitors looking to build, cut, or prep 🛑 This Is Not For: Anyone looking for shortcuts People who skip workouts and complain about results Anyone still “thinking about starting” — we already did 📲 Includes: App-based workouts Progress tracking Optional Apple Watch sync Weekly transformation reminders Nutrition accountability (yes, we check)
This workout program is for the woman who says: “I’m not about to take Ozempic, lose a bunch of weight, and end up with saggy skin and no muscle tone. I want to slim down, tone up, and actually love how my body looks and feels.” UNBig Everything for Her is a 3–5 day gym workout program designed to burn fat, tighten your core, and sculpt lean, feminine muscle. Instead of chasing shortcuts, this program helps you reshape your body the right way — with workouts that torch calories, build strength, and leave you looking toned, not deflated. Program Focus: 🔥 Slim your waistline and flatten your stomach 💪 Tone arms, legs, and glutes for all-around balance 🍑 Sculpt lean curves that stay strong even as the scale drops ⚡ Burn fat while building muscle so your body looks firm, not saggy This isn’t about quick fixes or shortcuts — it’s about transforming your body with strength, confidence, and results you’ll actually keep. Skip the shortcuts. Build strength. Tone up everywhere with UNBig Everything for Her.
This workout program is for the guy who says: “I want to be stronger. I want to walk into the gym, load the bar heavy, and know I’m building real size and power. I don’t just want random workouts — I want a program that makes me stronger, bigger, leaner, and more respected.” Push & Pull for Strength is a 3–6 day gym workout program built on one of the most proven splits ever. By dividing training into Push days (chest, shoulders, triceps) and Pull days (back, biceps, traps), you’ll attack opposing muscle groups with precision — maximizing growth, strength, and recovery. Why it Works (What Guys Want): 💪 Strength First — heavy lifts build power you can feel and show off 🔥 Size & Muscle Growth — push = chest & arms, pull = wide back & traps 🔱 Aesthetic Shape — build that V-taper physique (wide up top, lean waist) ⚡ Fat Loss & Abs — leg & core days torch calories and carve definition Sample 6-Day Split: Day 1 – Push: Chest, Shoulders, Triceps Day 2 – Pull: Back, Biceps, Traps Day 3 – Legs & Core: Glutes, Quads, Hamstrings, Abs Day 4 – Push: Chest, Shoulders, Triceps Day 5 – Pull: Back, Biceps, Traps Day 6 – Legs & Core: Glutes, Quads, Hamstrings, Abs Day 7 – Rest & Recovery This isn’t just about working out — it’s about building strength that demands respect and a physique that turns heads. Be stronger. Look stronger. Train smarter with Push & Pull for Strength.
Exclusive results. Your transformation starts here. This workout program is for the person who says: “I’m ready for a change. I’m tired of bouncing between workouts that don’t stick. I want structure, guidance, and something real that actually fits my life and gets me results.” The VIP Workout is your all-access pass into the BodyXhibit experience — a premium program designed to show you how powerful your transformation can be when the plan is tailored, structured, and supported. Whether your goal is fat loss, muscle gain, or simply building consistency in the gym, the VIP Workout delivers everything you need: clear workouts, progress tracking, accountability, and the confidence boost of finally being on the right program. This isn’t just another workout you’ll quit in a week — this is the one that changes everything.
This workout program is for the guy who says: “No matter how much I eat or train, I just can’t gain weight or muscle. I’m skinny af, stuck in the same body, and I need a program that finally helps me bulk up and fill out.” Hard Gainer is a 3–5 day gym weight gaining workout program for men designed specifically to help you pack on lean muscle and size. With a focus on progressive overload, compound lifts, and hypertrophy training, this program helps you finally break past plateaus and start seeing growth. Program Focus: 🔥 Build lean mass with proven muscle-building lifts 💪 Strengthen your foundation with compound movements 🍽 Pair with the right nutrition to maximize gains If you’re tired of being “the skinny guy” and ready to look like you actually lift, this program is your blueprint. Stop struggling to grow. Start building real size with Hard Gainer.
This workout program is for the person or family who says: “I go to the Y and I want more than just casual workouts. Whether I’m here solo, with my partner, or bringing my kids along, I want a program that gives me real results — strength, fat loss, confidence, and a body I’m proud of.” The YMCA Transformation is a 3–6 day gym workout program that adapts to you. Whether you’re training as an individual or making it a family thing, this plan uses the Y’s full setup — machines, free weights, cardio equipment, and functional spaces — to deliver results for all ages and levels. Program Focus: 💪 Build muscle and strength with free weights & machines 🔥 Burn fat and improve endurance with cardio & conditioning ⚡ Transform solo or alongside family members with scalable workouts 🏋️ Flexible split: upper body, lower body, and full body days This isn’t just another workout plan — it’s the transformation blueprint for anyone who steps inside the YMCA, no matter where they are in life. CTA: Train your way. Solo or together. Transform with The YMCA Transformation.
This workout program is for the person who says: “I want to be strong af, but I also want to look the part. I don’t just want to lift heavy — I want a shredded body that shows the work I put in, with muscle definition, abs, and a physique that turns heads.” Strong & Shredded is a 3–6 day gym workout program designed to build real strength while cutting body fat and carving definition. With a blend of heavy compound lifts, hypertrophy training, and conditioning circuits, this plan sculpts a body that’s both powerful and aesthetic. Program Focus: 💪 Build strength with progressive overload on big lifts 🔥 Burn fat with conditioning finishers and calorie-torching sessions ⚡ Sculpt muscle definition with hypertrophy training 🔱 Develop an aesthetic physique — V-taper, shredded abs, and balanced size This isn’t about choosing between strength and looks — it’s about having both. You’ll be stronger than ever and shredded enough to show it. Don’t just lift heavy. Look the part. Become Strong & Shredded.
This workout program is for the person who says: “I travel a lot — for work, for family, for life. I don’t always have access to a full gym, but I don’t want to fall off my fitness game. I want a program I can take anywhere, stay consistent, and keep seeing results.” The Traveler is a 3–5 day workout program designed for people always on the move. Using mini bands, loop bands, handled bands, bodyweight, and a few portable tools, this program lets you train in a hotel, Airbnb, airport lounge, or even outdoors — no excuses, just results. Program Focus: 💪 Strength and muscle workouts with bands + bodyweight 🔥 Fat-burning circuits that fit in tight spaces (hotel room approved) ⚡ Core and glute focus to stay toned while traveling 🎒 Pack-and-go portability with 3 equipment tiers: • Tier 1 (Basic): Mini bands + loop bands • Tier 2 (Upgraded): Add jump rope + suspension trainer • Tier 3 (All-In): Add sliders + core tools for max variety This isn’t a “take a break while you travel” plan — this is about proving you can stay consistent anywhere. Pack light. Train smart. Transform anywhere with The Traveler.
Bring It On Savage: Female Cheer is a performance-driven strength and conditioning program designed specifically for female cheerleaders who need to be strong, explosive, confident, and athletic—while building a lean, aesthetic physique. Cheerleading demands more than flexibility and routines. It requires power, stability, control, endurance, and presence. This program builds the physical foundation female cheer athletes need to perform stunts, jumps, tumbling, and full routines with confidence and consistency. Proven Athletic Training Structure All BodyXhibit sport programs follow a proven athletic training structure, adapted to prioritize performance, aesthetics, and flexibility—so cheer athletes can train like competitors while building bodies that look the part. Bring It On Savage: Female Cheer follows a Lower Body, Upper Body, and Full Body split, allowing athletes to: Build lower-body power for jumps and takeoffs Develop upper-body and shoulder strength for stunts and control Train the full body for balance, coordination, and durability This structure supports performance while helping reduce overuse and burnout. Video-Guided Training Every workout in Bring It On Savage: Female Cheer is fully video-guided, so athletes always know: What to do How to do it correctly How to train with confidence and precision This removes guesswork and allows consistent training in the gym or at home. Built for Female Cheer Demands This program focuses on the physical qualities female cheerleaders need most, including: Explosive power for jumps and tumbling Shoulder, core, and grip strength for stunts Lower-body strength for safe landings Conditioning for long practices and performances Mobility and control to reduce injury risk Athletes choose challenging but controllable loads, learning how to train smart while continuing to progress. Aesthetics Matter Cheerleading is a visual sport. Bring It On Savage: Female Cheer helps athletes develop: Toned legs and glutes Strong, defined arms and shoulders Athletic posture and confident presence This isn’t about getting bulky—it’s about building a strong, aesthetic cheer physique that performs and looks powerful. Who This Program Is For Youth, high school, and college female cheerleaders Competitive and sideline cheer athletes Athletes preparing for tryouts or competition season Cheerleaders who want strength, confidence, and visible results The Result Bring It On Savage: Female Cheer helps athletes: Jump higher Perform stronger stunts Improve endurance and durability Build confidence Look like strong, complete cheer athletes Train strong. Perform confident. Look savage.
Where Confidence Meets the Stage — Built for Real Women with Real Lives You’ve dreamed about stepping on stage — strong, sexy, confident, and glowing under the lights. But between work, family, and everyday life, finding time to train like a competitor feels impossible. That’s exactly why we built Stage Ready, the BodyXhibit program designed to help you look, train, and feel like a bikini athlete — even on a busy schedule. 🎯 What You’ll Build NPC bikini judges look for balance, shape, and femininity — not extreme muscle or harsh definition. Stage Ready helps you develop: - Full, round glutes with clean hamstring separation - Sculpted delts for a polished upper body - Tight, conditioned core that highlights your waistline - Smooth, balanced symmetry that looks incredible on stage and in real life 🕒 Built for Your Lifestyle - No need to quit your job or live in the gym. - 3–6 day training options that fit your week Gym & home exercise alternatives - Structured phases that guide you from off-season to stage-ready - Progress tracking, coaching tips, and accountability inside the BodyXhibit app 💄 Complete the Look Because the stage isn’t just about muscle — it’s about presence. Learn how to master: - Posing & presentation flow - Suit, tan, and glam coordination - Nutrition fundamentals for stage leanness - Peak week prep for the final glow 💬 Ready to Make It Real? Your “one day” starts today. Train smarter. Stay consistent. Step on stage knowing you earned every curve, line, and ounce of confidence. 👉 Start your Stage Ready journey today with BodyXhibit — the transformation trainer that gets you from gym to stage.
Split: Day 1: Upper Body (Tone your arms, shoulders, and back) Day 2: Lower Body (Lift, tighten, and shape your glutes & legs) Day 3: Full Body (Burn fat, build lean muscle, and sculpt everywhere) This is the perfect balance between structure and recovery — you’ll train every muscle group twice a week, boost metabolism, and reshape your body without overtraining. Whether you’re new to the gym or getting back on track, this program is designed to help women lose fat, build muscle, and tone up fast — using guided workouts, real trainers, and real results.
Athlete XF is a performance-driven, multi-sport strength and conditioning program built for female athletes who want to train like athletes and develop a strong, toned, athletic, aesthetic physique. This program is designed for females who want more than basic workouts. Whether you play multiple sports, train recreationally, compete seasonally, or simply want to look and move like an athlete, Athlete XF delivers balanced strength, conditioning, durability, and visible results without unnecessary bulk. Proven Athletic Training Structure All BodyXhibit sport programs follow a proven athletic training structure, adapted to prioritize performance, aesthetics, and flexibility—so athletes can train with intent while building bodies that look the part. Athlete XF follows a Lower Body, Upper Body, and Full Body split, allowing athletes to: Build strong, athletic legs and glutes Develop toned arms, shoulders, and upper body strength Train the full body for coordination, balance, and durability This structure mirrors high-level athletic systems while remaining flexible for real-world schedules. Video-Guided Training Every workout in Athlete XF is fully video-guided, so athletes always know: What to do How to do it correctly How to train with confidence and efficiency This removes guesswork and keeps training consistent whether in the gym or at home. Built for the Female Hybrid Athlete Athlete XF focuses on developing: Total-body strength without excessive mass Explosive power and athletic movement Conditioning for repeat effort Core stability, balance, and joint durability Athletes choose challenging but controllable loads, building strength that transfers to sport, daily life, and appearance. Athletic Aesthetics Matter Athlete XF is designed to help female athletes build: Strong, toned legs and glutes Defined arms and shoulders Athletic posture and confident presence This isn’t bodybuilding—it’s athletic aesthetics built through intelligent, performance-based training. Who Athlete XF Is For Female athletes training across multiple sports Former athletes who still want to move and look athletic Recreational competitors Females who want performance and visible results Anyone tired of generic workout plans The Result Athlete XF helps female athletes: Get stronger without bulk Improve conditioning and durability Move better and feel confident Build a lean, athletic, aesthetic physique Train like an athlete. Look like one too. Athlete XF.
This workout program is for the person who says: “I want to be ready for anything — mud runs, Spartan Races, obstacle courses, or just proving I’ve got the grit. I want a program that builds strength, endurance, and mental toughness so I can dominate on race day and look strong year-round.” Spartan Strong is a 6-day gym workout program built for obstacle course athletes and anyone who wants to train like one. With a mix of strength training, conditioning, grip work, core stability, and endurance sessions, this plan builds a body that’s as tough as it looks. Program Focus: ⚔️ Strength — heavy lifts to build power and resilience 🔥 Conditioning — circuits and intervals for race-day stamina 💪 Grip & Core — train the essentials for climbing, carrying, and pulling ⚡ Endurance — longer sessions to push your limits This isn’t just training for a race — it’s training for life. Stronger, tougher, and ready for whatever challenge comes next. Don’t just finish. Conquer. Go Spartan Strong.
Yoga X is your mix of strength, flow, recovery, mobility, and stress relief all in one workout. Designed for men and women who want to feel lighter, move smoother, and bring balance back to their training. Great after heavy lifting, long workdays, or whenever your body needs a reset. Build flexibility, control, and a calmer mind — all while toning your entire body. Works anywhere: home, hotel, gym studio, or a quiet corner of the weight room.
An at-home or gym Pilates workout focuses on controlled, precise movements to build core strength, flexibility, and posture, using just a mat and your body for exercises like The Hundred (arm pulses on back), Rolling Like a Ball (spinal rolls), Leg Circles (hip mobility), and Side Planks (oblique work), often flowing from warm-ups to deep core work and cool-down stretches, suitable for all levels by modifying intensity. Home Pilates Workout Structure - Warm-up: Gentle seated stretches, spinal rotations (Cat-Cow on hands/knees), and arm circles to prepare the body. - Core Engagement: Exercises like The Hundred (lying down, pulsing arms), rolling like a ball (rocking back and forth in a C-curve), and criss-cross (twisting torso) to fire up deep abs. - Full Body Flow: Moves like leg circles, swimming (lying on stomach, lifting limbs), bridges (lifting hips), and planks (forearm or full) for strength and stability. - Mobility & Flexibility: Incorporates hip openers, hamstring stretches, and spinal twists for improved range of motion. - Cool-down: Gentle stretches, child's pose, and deep breathing to relax the body. Key Characteristics Low Impact: Gentle on joints, ideal for all fitness levels. Mind-Body Connection: Emphasizes breath, concentration, and precise control. Equipment: Primarily uses a mat; small props (like light weights) or no equipment is common.
Soccer X is a performance-driven strength and conditioning program designed for soccer players who want to run stronger, win more physical battles, stay durable, and develop a lean, athletic, aesthetic physique on the field. Soccer players are naturally strong through the legs, but many lack the upper-body strength, core stability, and total-body balance needed to hold off defenders, maintain posture, and perform consistently at high speed. Soccer X closes that gap. Proven Athletic Training Structure All BodyXhibit sport programs follow a proven athletic training structure, adapted to prioritize performance, aesthetics, and flexibility—so soccer athletes can train like high-level performers while building bodies that look the part. Soccer X follows a Lower Body, Upper Body, and Full Body split, allowing athletes to: Maintain and enhance lower-body power and endurance Build upper-body strength for shielding, contact, and balance Develop full-body coordination and durability This structure mirrors elite athletic systems while remaining flexible for different schedules and competition demands. Video-Guided Training Every workout in Soccer X is fully video-guided, ensuring athletes always know: What to do How to do it correctly How to train with intent and efficiency This allows consistent training whether athletes are in the gym, at home, or during the season. Built for Soccer Demands Soccer X develops the physical qualities soccer players need on the pitch, including: Total-body strength without sacrificing speed Upper-body strength for physical play and stability Core strength for posture, balance, and change of direction Conditioning that supports repeated sprint efforts Joint durability for long seasons and high mileage Athletes use challenging but controllable loads, learning how to train smart while continuing to progress. Athletic Aesthetics Matter Modern soccer is fast, physical, and visible. Soccer X helps athletes develop: Lean, athletic muscle Strong shoulders, arms, and core Upright posture and confident physical presence This isn’t bodybuilding—it’s soccer-ready strength and aesthetics that show in movement, confidence, and performance. Who Soccer X Is For Youth, high school, and college soccer players Off-season and in-season athletes Players looking to balance strength and conditioning Athletes who want visible, athletic results without losing speed The Result Soccer X helps players: Stay strong late in matches Win more physical battles Improve durability and conditioning Maintain speed and agility Look like complete soccer athletes Train strong. Move fast. Look athletic. Soccer X.
This workout program is for the woman who says: “I want to hit the gym with my bestie, keep each other accountable, and glow up together. I want a program that helps us tone, slim, and build confidence while making workouts way more fun.” My Bestie is a 3–5 day gym workout program for women designed to help best friends train side by side and transform together. With a blend of strength training, glute and core focus, and fat-burning finishers, this program helps you both sculpt your dream bodies while staying motivated by each other. Program Focus: 💃 Tone arms, legs, and core for a lean, feminine look 🍑 Shape glutes and tighten waistlines 🔥 Keep it fun and motivating with your best friend by your side Because fitness is better when you’re not doing it alone — and your glow up is even sweeter when your bestie is glowing up with you. Grab your best friend. Hit the gym. Transform together with My Bestie.
The Uplift Gym Workout Program is designed for women who want a firmer, lifted, more confident-looking chest through smart training and strong posture. This program focuses on building the muscles underneath the breasts, improving upper-body tone, and tightening the areas that visually support and elevate the chest. You’ll train chest, shoulders, upper back, arms, and core with purpose. The result is better muscle engagement, improved posture, and an overall lifted, sculpted look up top. No gimmicks. Just effective gym workouts that help enhance your natural shape while making you feel stronger and more confident in your body. This program is about owning your physique, standing taller, and feeling good in fitted tops, sports bras, and everyday life. Perfect for women who want to: Improve the appearance of sagging through muscle tone Strengthen and sculpt the chest and upper body Enhance posture for a more lifted look Feel confident, strong, and feminine in the gym Strong looks good. Confident feels even better. This is The Uplift.
Wrestling X is a performance-driven strength and conditioning program built for wrestlers who need to be strong, explosive, conditioned, and physically dominant—while developing a lean, athletic, aesthetic physique. This program is designed for wrestlers who understand that success on the mat requires more than toughness alone. Wrestling X develops the total body strength, power, conditioning, and durability needed to control opponents, maintain pressure, and perform at a high level through every round. Proven Athletic Training Structure All BodyXhibit sport programs follow a proven athletic training structure, adapted to prioritize performance, aesthetics, and flexibility—so wrestlers can train like high-level athletes while building bodies that look the part. Wrestling X is organized around a Lower Body, Upper Body, and Full Body split, allowing wrestlers to: Build powerful legs and hips for takedowns and control Develop upper-body strength for grips, pulls, and pressure Train the full body for coordination, balance, and mat durability This structure mirrors elite athletic systems while remaining flexible for different training schedules and competition seasons. Video-Guided Training Every workout in Wrestling X is fully video-guided, ensuring wrestlers know: What to do How to do it correctly How to train with intent and discipline This removes guesswork and allows consistent, confident training in the gym or at home. Built for Wrestling Demands Wrestling X focuses on the physical qualities that matter most on the mat, including: Total-body strength and pulling power Explosive hip drive and rotational strength Grip and upper-back endurance Conditioning for sustained high-intensity effort Core strength and joint durability Athletes use challenging but controllable loads, building strength that transfers directly to wrestling performance. Athletic Aesthetics Matter Wrestlers don’t just compete — they are physically evaluated every time they step on the mat. Wrestling X helps athletes develop: Dense, powerful muscle Strong shoulders, arms, and back Athletic posture and physical presence This isn’t bodybuilding — it’s wrestling-ready strength and aesthetics built through intelligent training. Who Wrestling X Is For Youth, high school, and college wrestlers In-season and off-season athletes Wrestlers looking to increase strength and conditioning Athletes who want performance gains with visible athletic results The Result Wrestling X helps wrestlers: Get stronger and more explosive Improve conditioning and durability Control opponents physically Stay healthy through the season Look like complete wrestling athletes Train strong. Dominate the mat. Look the part. Wrestling X.
Softball X is a 5-Phase strength and conditioning program built specifically for softball athletes who want to hit harder, throw stronger, run faster, and stay healthy all season long. This program develops total-body power, speed, and durability while shaping an athletic, confident physique. Every workout follows the BodyXhibit 5-Phase Training System, so athletes aren’t guessing what to do next. Each phase has a purpose, helping softball players move better, generate more force, and reduce injury risk while still building muscle and burning fat. This is not generic gym training. Softball X trains the movements and demands that matter on the field, from rotational power and explosive hips to shoulder stability and core strength. How the 5-Phase System Supports Softball Performance Prime – Activate hips, shoulders, and core while improving mobility Ignite – Build speed, explosiveness, and first-step power Build – Develop strength through the legs, glutes, back, and upper body Fuel – Improve conditioning, stamina, and work capacity Reset – Reinforce core strength, mobility, and recovery thletes get stronger without getting bulky, faster without losing control, and more confident in how their body performs and looks. What Softball X Improves Bat speed and rotational power Throwing strength and shoulder stability Sprint speed and lateral quickness Core strength for hitting and fielding Overall athletic shape and conditioning Program Details 3–6 training days per week Gym-based workouts with structured progression Video-guided exercises inside the BodyXhibit app Scales for youth, high school, and advanced athletes Ideal for in-season or off-season training Softball X builds athletes who don’t just play the game, they stand out doing it.
Tennis XF is a 5-Phase strength and conditioning program built for female tennis players who want to move faster, hit with more power, stay strong through long matches, and look athletic doing it. This program develops speed, rotational strength, endurance, and total-body control while sculpting a lean, confident physique. This is smart athletic training for women who want performance first and aesthetics as a bonus. How the 5-Phase System Supports Female Tennis Athletes Prime – Activate hips, shoulders, and core while improving mobility and stability Ignite – Build speed, footwork, agility, and first-step explosiveness Build – Strengthen glutes, legs, back, shoulders, and arms for powerful strokes Fuel – Improve conditioning, stamina, and match endurance Reset – Reinforce core control, balance, mobility, and recovery Athletes get stronger and faster while maintaining fluid movement and a feminine, athletic shape. What Tennis XF Improves Serve speed and rotational power Court speed, agility, and reaction time Shoulder, elbow, and hip stability Core strength for balance and shot control Lean muscle tone and overall conditioning Program Details 3–6 training days per week Gym-based workouts with structured progression Video-guided exercises inside the BodyXhibit app Scales for youth, high school, and advanced athletes Ideal for off-season development or in-season performance support Tennis XF builds athletes who stay strong late in matches and confident every time they step on the court. Tennis demands quick direction changes, explosive serves, rotational force, and repeat effort. Tennis XF trains all of it with intention. Every workout follows the BodyXhibit 5-Phase Training System, so athletes build strength without stiffness, power without bulk, and conditioning without burnout.
Golf XF is a 5-Phase strength and conditioning program built for female golfers who want more distance, better consistency, and a body that moves smoothly through every swing. This program develops rotational power, mobility, balance, and total-body strength while shaping a lean, athletic physique. Golf looks smooth, but it demands serious strength, control, and endurance. Golf XF trains the hips, core, shoulders, and legs to work together so power transfers efficiently from the ground through the club. Every workout follows the BodyXhibit 5-Phase Training System, giving structure to each session and purpose to every movement. This is athletic training designed to improve performance without stiffness, bulk, or burnout. How the 5-Phase System Supports Female Golfers Prime – Improve hip, thoracic spine, and shoulder mobility Ignite – Build rotational speed, sequencing, and swing power Build – Strengthen glutes, legs, core, back, and upper body Fuel – Improve conditioning and stamina for long rounds Reset – Reinforce posture, mobility, and recovery Golfers move more freely, stay balanced through the swing, and maintain power from the first tee to the last hole. What Golf XF Improves Swing speed and driving distance Rotational strength and timing Balance and weight transfer Core stability and posture Lean muscle tone and overall conditioning Program Details 3–6 training days per week Gym-based workouts with structured progression Video-guided exercises inside the BodyXhibit app Scales for recreational, competitive, and advanced golfers Ideal for off-season development or in-season performance support Golf XF builds confident golfers who play stronger, move better, and look athletic on and off the course.
Intro Athlete Training is a youth sports workout program built on the BodyXhibit 5-Phase Training System, designed for kids and youth athletes who are new to structured strength and performance training. This program follows a simple, organized Lower Body / Upper Body / Full Body schedule to help young athletes learn how to train with structure, confidence, and consistency. Each workout teaches proper movement, foundational strength, and athletic habits without rushing athletes into advanced or high-intensity training too soon. Intro Athlete Training focuses on building a strong athletic base that prepares kids for higher-level sports programs as they grow. Training split Lower Body Day Focuses on leg strength, balance, coordination, and proper movement mechanics to support running, jumping, and deceleration. Upper Body Day Builds basic upper-body strength, posture, and control while teaching safe pushing and pulling patterns. Full Body Day Combines upper and lower body movements with core training and athletic coordination to reinforce total-body strength and confidence. How the 5-Phase Training System is used Each workout follows the 5-Phase Training System, guiding athletes through: Movement preparation and warm-up habits Foundational strength training Athletic coordination and balance work Core stability and posture Cooldown and recovery education Program details Training system: BodyXhibit 5-Phase Training System Training split: Lower Body / Upper Body / Full Body Days per week: 2–4 days Equipment: Bodyweight, dumbbells, bands, basic gym equipment Designed for: Youth athletes in any sport at the beginning stage Why Intro Athlete Training works Young athletes don’t need advanced workouts. They need structure, consistency, and a system that teaches them how to train correctly. Intro Athlete Training uses the 5-Phase Training System and a simple training split to help athletes build strength, confidence, and movement skills while preparing them for long-term success in sports. Build the foundation. Train with purpose. Grow into an athlete.
Rebuild to Play is a structured training program built on the BodyXhibit 5-Phase Training System, designed for athletes who are returning to training after an injury and have been cleared to work out again. This program bridges the gap between injury recovery and full sports performance. Instead of rushing athletes back into intense workouts, Rebuild to Play focuses on rebuilding strength, stability, confidence, and movement quality through a controlled Lower Body / Upper Body / Full Body training schedule. Rebuild to Play is not physical therapy. It is structured training for athletes who are ready to move again but need a smart, progressive return before re-entering full performance programs. Training split Lower Body Day Focuses on ankle, knee, and hip strength, balance, and control to rebuild confidence in running, cutting, and deceleration. Upper Body Day Builds controlled strength and stability in the shoulders, arms, and upper back to support safe return to sport-specific movements. Full Body Day Reinforces total-body strength, coordination, and movement integration while gradually reintroducing athletic patterns. How the 5-Phase Training System is used Each workout follows the 5-Phase Training System, guiding athletes through: Movement preparation and joint readiness Controlled strength rebuilding Stability, balance, and coordination work Core control and posture Recovery habits to support long-term durability Program details Training system: BodyXhibit 5-Phase Training System Training split: Lower Body / Upper Body / Full Body Days per week: 2–4 days Equipment: Bodyweight, dumbbells, bands, basic gym equipment Designed for: Athletes returning to training after injury clearance Why Rebuild to Play works Many athletes are cleared to return but are not truly ready for full training. Rebuild to Play provides a safe, structured transition that restores strength, movement confidence, and consistency before athletes progress back into full sports performance programs. Rebuild strength. Restore confidence. Return to play.
