Workout Programs
Multi-week structured programs built for real, lasting results. Complete each day to unlock the next and track your transformation.
⚠️ You must complete the entire workout to receive credit or earn trophies.
Pick 5 Master 5 Workout Program
10,000-rep mastery — bodyweight, dumbbell & barbell workout programs.
Complete the Pick 5 Master 5 Bodyweight, Dumbbell and Barbell Programs to unlock
The Hectic Hundreds
10-day intense workout programs. 5 body parts.
Complete The Hectic Hundreds to unlock
FSW Bodyweight Training
30-day program, 3 phases. Complete each day to unlock the next.
Complete FSW Bodyweight Training to unlock
FSW Strength Training
50-day, 5-phase program. Stability → Strength → Jump Training. Complete each day to unlock the next.
Complete FSW Strength Training to unlock
Cardio Strength
20-day program. Spin bike + treadmill strength. Complete each day to unlock the next.
Complete Cardio Strength to unlock
The Hectic Hundreds Basketball Strength
10-day ball handling & shooting strength program. 2 phases, complete each day to unlock the next.
Complete The Hectic Hundreds Basketball Strength to unlock
FSW Hero Training
10-day high-volume program. Speed, strength & power. Complete each day to unlock the next.
Complete FSW Hero Training to unlock
Mental Strength Training
5-step mental strength program. Blueprint your dreams, escape the middle ground, and predict your path.