Free Programs and Templates

This is a free 8 week strength template. It is a generic strength template, so if you want a more detailed program, try our 12 week Panda Block. It has a structured strength program with the working sets calculated for you as well as different workouts each day for 12 weeks. Thanks for training with us! We hope you like it!

Follow this program for to find out your 1 rep maxes for the 4 primary lifts that we use in many of our programs.  We've used this format to find out an athlete's one rep max and get a lot of work done without beating them up.  One of the challenges to maxing out for a full week is that it gets boring.  We know you're ready to throw down!  Follow this template and get your 1rm numbers (or re-test them), get some work in, and be ready for the…

We have compiled 12 different bodyweight workouts that can be done anywhere and put them into a free program for you to take along with you on your next vacation or business trip. Using these simple, quick, and VERY effective workouts just 4 times a week will help get you fit and keep you fit no matter where you are in the world.  This is a free PDF download, so you can save it on your phone to refer to when you need it. Don't let being away from home…