Welcome to the “Workouts” section of our website, your go-to resource for an extensive range of workout programs designed by Dave DePew. Here, you’ll find a diverse collection of training routines tailored to target specific muscle groups, enhance overall fitness, and cater to various experience levels. Our carefully curated categories include everything from focused body part workouts to comprehensive total body conditioning plans. Whether you’re a seasoned athlete or just starting your fitness journey, our detailed guides and exercise plans will help you achieve your goals with precision and confidence. Explore the subcategories below to find the perfect workout program that aligns with your needs and aspirations.
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The Lexicon of Dave’s Workout Programs
The following guide is designed to help you understand the terminology used by Dave DePew in naming his diverse range of training programs. [Read more…]
Goal-Oriented Workouts
Our Goal-Oriented Workouts are designed to help you achieve specific fitness objectives, whether you’re looking to build muscle, shed fat, improve endurance, or boost performance. Each category focuses on tailored programs that address distinct fitness goals, offering structured routines that guide you from your current fitness level to where you want to be. Choose your goal, and find the workouts that will drive your success.
Muscle Building (Hypertrophy) Workouts
Our Muscle Building/Hypertrophy workouts are crafted to maximize muscle growth and size. These routines prioritize mechanical tension and volume to stimulate hypertrophy, ensuring you achieve a fuller, more muscular physique. Whether you’re bulking up or fine-tuning your muscle definition, these workouts provide the essential exercises and techniques to pack on serious muscle mass.
Strength Training
Strength Training is all about building raw power and increasing your ability to lift heavier weights. These workouts focus on compound movements and progressive overload to enhance your strength across major muscle groups. Whether you’re a powerlifter, an athlete, or just someone looking to get stronger, these programs will help you achieve impressive strength gains.
Fat Loss Training
Our Fat Loss/Weight Loss workouts are designed to help you burn calories, shed unwanted fat, and achieve a leaner physique. These routines combine cardiovascular exercises, high-intensity intervals, and metabolic conditioning to accelerate fat loss while preserving lean muscle. Perfect for those looking to slim down and improve their overall health and fitness.
Endurance Training
Endurance Training is essential for anyone looking to improve their stamina, cardiovascular health, and overall athletic performance. These workouts are structured to increase your ability to sustain physical activity over longer periods, whether you’re preparing for a marathon, a triathlon, or just aiming to improve your fitness level. Build lasting energy and resilience with these endurance-focused routines.
Speed & Performance Training
Speed and Performance Training focuses on explosive strength and speed, helping you become more powerful and agile. These workouts are ideal for athletes or anyone looking to enhance their performance in sports or daily activities. Incorporating plyometrics, Olympic lifts, and dynamic movements, these routines are designed to boost your power output and athletic capabilities.
Flexibility and Mobility Training
Flexibility and Mobility workouts are designed to improve your range of motion, reduce the risk of injury, and enhance overall physical function. These routines incorporate stretching, dynamic movements, and mobility drills to keep your joints healthy and your muscles supple. Perfect for athletes, fitness enthusiasts, or anyone looking to maintain a well-balanced, flexible body.
Rehabilitation Training
Rehabilitation training is carefully designed to help you recover from injuries, prevent future injuries, and restore optimal function. These routines focus on gentle exercises, stretching, and mobility work to promote healing and reduce pain. Whether you’re rehabbing from an injury or just need a recovery day, these workouts will aid your return to peak performance.
General Fitness Workouts
Our General Fitness workouts are perfect for those looking to improve overall health, wellness, and physical condition. These well-rounded routines combine strength, cardio, and flexibility exercises to help you maintain a balanced and healthy lifestyle. Ideal for all fitness levels, these workouts ensure you stay fit, strong, and ready for whatever life throws your way.
Workouts Based on Available Equipment
Our Workouts Based on Available Equipment provide the flexibility to train effectively with whatever tools you have at hand. Whether you’re at home, in a fully equipped gym, or working with minimal gear, these workouts are designed to make the most of your environment. Find the perfect routine to match your equipment and start training today.
Bodyweight Workouts
Bodyweight Workouts use your own body as resistance, making them perfect for training anywhere, anytime. These routines focus on functional movements and can be scaled for all fitness levels, from beginner to advanced. Ideal for those without access to equipment, these workouts offer a full-body challenge using nothing but your body weight.
Minimal Equipment
Minimal Equipment Workouts are designed for those who have access to just a few pieces of equipment, like resistance bands, a single kettlebell, or dumbbells. These routines are highly effective and versatile, providing a challenging workout with limited gear. Perfect for home gyms, travel, or quick sessions with minimal setup.
Full Gym Workouts
Full Gym Workouts take advantage of the wide array of equipment available in a commercial gym setting. These routines are designed to help you make the most of every machine, free weight, and tool at your disposal, offering a comprehensive approach to achieving your fitness goals. Ideal for those who have full access to a gym and want to maximize their workout potential.
Home Gym Workouts
Home Gym Workouts are tailored for those training in a home environment with a moderate range of equipment. These routines make the most of typical home gym setups, focusing on exercises that deliver results without the need for extensive gear. Perfect for home fitness enthusiasts who want effective training without leaving the house.
Specialty Strength Gym Workouts
Specialty Strength Gym Workouts are designed for those training in gyms equipped with advanced strength and conditioning tools, like power racks, specialty bars, and strongman equipment. These routines target serious strength athletes and enthusiasts looking to push their limits with specialized gear and techniques. Ideal for those committed to building extreme strength and power.
Resistance Band Workouts
Resistance Band Workouts utilize the versatility of bands to provide resistance, making them ideal for a wide range of exercises and muscle groups. These routines are perfect for those seeking portable, effective workouts that can be done virtually anywhere. Whether at home, in the gym, or on the go, resistance bands offer a dynamic way to build strength and flexibility.
Dumbbell-Only Workouts
Dumbbell-Only Workouts focus on using dumbbells for a wide variety of exercises, making them perfect for those with access to just this one piece of equipment. These routines are highly adaptable and effective, allowing you to target every muscle group with just a set of dumbbells. Ideal for home gym setups or minimal equipment training.
Kettlebell-Only Workouts
Kettlebell-Only Workouts are designed around the unique benefits of kettlebell training, focusing on both strength and conditioning. These routines use the kettlebell’s versatility for dynamic, full-body exercises that enhance power, endurance, and mobility. Perfect for those who enjoy the functional and challenging nature of kettlebell training.
Body Part Workouts
Our Body Part Workouts are specifically designed to target and isolate individual muscle groups, allowing you to focus on developing strength, size, and definition in specific areas. Whether you’re aiming to build bigger biceps, sculpt your chest, or strengthen your legs, these routines provide targeted exercises that ensure comprehensive development of each muscle group. Perfect for those who want to customize their training and achieve balanced, symmetrical results.
Chest Workouts
Chest workouts typically include a variety of pressing and fly movements, such as bench presses, push-ups, chest flies, and cable crossovers. [Read more…]
Back Workouts
Back workouts often feature a combination of pulling exercises, such as pull-ups, rows, deadlifts, and lat pulldowns. [Read more…]
Shoulders Workouts
Shoulder workouts typically include a mix of pressing movements, such as overhead presses and isolation exercises like lateral raises, front raises, and rear delt flyes. [Read more…]
Biceps Workouts
Biceps workouts typically involve curling movements, such as barbell curls, dumbbell curls, hammer curls, and concentration curls. [Read more…]
Triceps Workout
Triceps workouts often include exercises such as tricep dips, skull crushers, overhead tricep extensions, and close-grip bench presses. [Read more…]
Leg Workouts
Leg workouts typically feature compound exercises like squats, deadlifts, lunges, and leg presses, as well as isolation movements such as leg curls, leg extensions, and calf raises. [Read more…]
Ab Workouts
Abdominal workouts include a variety of exercises such as crunches, leg raises, planks, Russian twists, and bicycle crunches. [Read more…]
Total Body Workouts
Our Total Body Workouts are designed to engage all major muscle groups in a single, efficient session. These routines provide a balanced mix of strength, cardio, and conditioning exercises, making them ideal for building overall fitness, burning calories, and improving functional strength. Whether you’re short on time or looking for a well-rounded workout, these total body routines ensure you get a comprehensive and effective training session every time. Perfect for those seeking to maximize results with minimal equipment and time commitment.
3-Day Intermediate Dumbbell Program: From Total Body to PPL in 12 Weeks
Designed to adapt and grow with you, this program guides you from total body conditioning to specialized muscle group training through a carefully structured three-phase approach. [Read more…]
Maximize Your Fitness with Total Body Conditioning
Are you looking for a workout that will challenge your entire body and leave you feeling energized and accomplished? Look no further! [Read more…]
Workouts Based on Experience Level
Our Experience Level categories provide tailored training plans designed to match your current fitness capabilities. Whether you’re just starting your fitness journey or have years of experience under your belt, these plans are crafted to meet you where you are and help you progress safely and effectively. Choose your experience level to find the perfect workout plan for your needs.
Beginner Training Plans
Our Beginner Training Plans are ideal for those who are new to fitness or returning after a long break. These routines focus on building a strong foundation of basic strength, endurance, and flexibility. With clear instructions and a gradual progression, these plans ensure you develop proper form and confidence as you embark on your fitness journey.
3-Day Beginner Training Plan for Travelers: Bodyweight, Calisthenics, and Resistance Bands
Whether you’re on a business trip, vacation, or just away from your usual gym, staying fit is still possible with the right plan. [Read more…]
Intermediate Training Plans
Intermediate Training Plans are designed for those who have built a solid fitness foundation and are ready to take their training to the next level. These plans introduce more complex movements, increased intensity, and a focus on further developing strength and endurance. Perfect for those looking to challenge themselves and continue making significant progress.
Advanced Training Plans
Our Advanced Training Plans are crafted for seasoned athletes and fitness enthusiasts who want to push their limits and achieve peak performance. These high-intensity routines incorporate advanced techniques, heavy lifting, and complex exercises that demand experience and dedication. Ideal for those looking to refine their skills, break through plateaus, and reach new heights in their fitness journey.
Training Style
Our Training Style workouts cater to various methods and approaches to fitness, offering something for every preference and goal. Whether you’re into traditional strength training, fast-paced circuits, or functional movements, these categories provide the structure and variety you need to keep your workouts exciting and effective.
Traditional Strength Training
Traditional Strength Training focuses on classic, proven methods of building muscle and strength through compound lifts and progressive overload. These workouts emphasize fundamental movements like squats, deadlifts, and presses, ensuring you build a solid foundation of strength. Perfect for those who value a straightforward, no-nonsense approach to getting stronger.
Circuit Training
Circuit Training combines multiple exercises performed in sequence with minimal rest, creating an intense, full-body workout that boosts both strength and cardiovascular fitness. These routines are designed to keep your heart rate up while challenging different muscle groups, making them ideal for those who want an efficient, high-energy workout.
High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is a time-efficient workout style that alternates between short bursts of intense activity and brief recovery periods. These workouts are perfect for burning fat, improving cardiovascular fitness, and boosting metabolism in a short amount of time. Ideal for anyone looking to maximize results with minimal time investment.
Supersets & Giant Sets
Supersets & Giant Sets involve pairing exercises back-to-back with little to no rest, intensifying your workout and maximizing muscle engagement. These routines are designed to increase the efficiency of your training sessions, providing a powerful stimulus for muscle growth and fat loss. Perfect for those looking to add intensity and variety to their strength training.
Plyometrics
Plyometrics, also known as jump training, focuses on explosive movements that build power, speed, and agility. These workouts are ideal for athletes or anyone looking to enhance their athletic performance through dynamic, high-intensity exercises. Perfect for those who want to develop explosive strength and improve their reaction time.
Functional Training
Functional Training emphasizes movements that improve your ability to perform daily activities and sports-specific tasks with greater ease and efficiency. These workouts focus on multi-joint, compound exercises that enhance coordination, balance, and overall physical function. Ideal for those looking to improve their functional strength and movement patterns.
Trending
Our Trending workouts highlight the latest and most popular fitness routines, incorporating cutting-edge techniques and styles. These workouts keep you up-to-date with what’s hot in the fitness world, offering fresh, innovative approaches to training. Perfect for those who like to stay on the pulse of fitness trends and try new, exciting workouts.
Workouts for Special Populations
Our Workouts for Special Populations are specifically designed to meet the unique needs of different groups, from youth and seniors to athletes and expectant mothers. These tailored routines ensure safe and effective training, helping each individual achieve their fitness goals in a way that respects their specific requirements.
Youth Training
Youth Training workouts are designed to build a strong foundation of fitness for young athletes and active children. These routines focus on developing coordination, strength, and flexibility in a safe and engaging way, fostering a lifelong love for physical activity. Ideal for parents and coaches looking to introduce structured fitness to kids and teens.
Senior Fitness
Senior Fitness workouts are tailored to meet the needs of older adults, focusing on maintaining strength, balance, and mobility. These routines are designed to enhance quality of life, prevent injury, and support healthy aging. Perfect for seniors looking to stay active, strong, and independent as they age.
Pregnancy and Postpartum Workouts
Pregnancy and Postpartum workouts are designed to support the unique needs of women during and after pregnancy. These routines focus on maintaining strength, flexibility, and overall health, with exercises that are safe and beneficial for both mother and baby. Ideal for expectant and new mothers looking to stay fit and healthy during this special time.
Sport-Specific Training
Sport-Specific Training for Athletes is tailored to enhance performance in particular sports, focusing on the skills and movements required for success in your chosen discipline. These workouts are designed to improve strength, speed, agility, and endurance, helping you excel in your sport. Perfect for athletes looking to gain a competitive edge.
Rehabilitation and Injury Prevention
Rehabilitation and Injury Prevention workouts are designed to help you recover from injuries and prevent future ones, focusing on mobility, stability, and strength in a controlled manner. These routines are ideal for those looking to rebuild their strength and confidence after an injury or for anyone wanting to stay injury-free while pursuing their fitness goals.
Workouts by Program Duration
Our Workouts by Program Duration allow you to choose routines that fit your schedule, whether you have just a few minutes or over an hour to train. These workouts are designed to be effective within their specified time frame, ensuring you get the most out of every session, regardless of how much time you have.
Quick Workouts (Under 20 minutes)
Quick Workouts are designed for those who need an effective, high-impact routine in less than 20 minutes. These fast-paced workouts focus on maximizing calorie burn, strength, or cardio in a short time, making them perfect for busy schedules. Ideal for anyone looking to squeeze in a workout without sacrificing results.
Moderate Length Workouts (20-40 minutes)
Moderate Length Workouts offer a balanced approach, providing enough time to engage in a thorough, well-rounded routine without consuming your entire day. These workouts are perfect for building strength, endurance, and flexibility, fitting comfortably into most schedules. Ideal for those looking to maintain consistency and make steady progress.
Extended Workouts (40+ minutes)
Extended Workouts are designed for those who have the time to commit to longer, more comprehensive training sessions. These routines allow for a deep dive into strength, cardio, or flexibility work, providing ample time for a complete and thorough workout. Perfect for those looking to maximize their training potential with extended sessions.
Workouts by Training Phase
Our Workouts by Training Phase are designed to match the specific goals and demands of different stages in your fitness journey. Whether you’re preparing for a competition, building muscle, or taking time to recover, these routines provide the structure and focus needed to make the most of each phase.
General Preparation Phase
The General Preparation Phase focuses on building a broad base of fitness, preparing your body for more specialized training phases to come. These workouts emphasize overall strength, endurance, and mobility, laying the groundwork for future progress. Ideal for those beginning a new training cycle or coming back after a break.
Hypertrophy Phase
The Hypertrophy Phase is all about maximizing muscle growth through targeted resistance training and volume. These workouts are designed to stimulate muscle fibers and promote hypertrophy, making them perfect for bodybuilders and anyone looking to add significant muscle mass. Ideal for those focused on building size and muscle density.
Strength Phase
The Strength Phase focuses on increasing your ability to lift heavier weights and build raw power. These workouts prioritize heavy compound lifts, progressive overload, and low-rep ranges, ensuring that you develop maximum strength. Perfect for powerlifters, athletes, or anyone looking to significantly boost their strength levels.
Cutting/Fat Loss Phase
The Cutting/Fat Loss Phase is designed to help you shed excess fat while preserving lean muscle mass. These workouts combine high-intensity cardio with resistance training to optimize fat loss and improve definition. Ideal for those preparing for a competition, photo shoot, or just looking to achieve a leaner physique.
Power/Peaking Phase
The Power/Peaking Phase is tailored to help you reach your maximum strength and power just in time for competition or a personal best attempt. These workouts focus on explosive movements, heavy lifting, and tapering strategies to ensure you peak at the right moment. Ideal for athletes preparing for a competition or anyone looking to hit new performance highs.
Recovery/Deload Phase
The Recovery/Deload Phase is crucial for preventing burnout and allowing your body to heal and adapt from intense training. These workouts are lighter and lower in volume, focusing on active recovery, mobility, and gentle conditioning. Perfect for those needing a break from heavy training while still staying active and maintaining fitness.
Strength Sport Workouts
Our Strength Sport Workouts are designed for athletes involved in competitive strength sports, offering specialized routines that target the unique demands of each discipline. Whether you’re into Strongman, Powerlifting, or Olympic Weightlifting, these workouts will help you build the specific strength and skills needed to excel in your sport.
Strongman Training
Strongman Training is focused on building the raw strength, power, and endurance needed to excel in Strongman competitions. These workouts incorporate heavy lifts, odd objects, and event-specific training, such as the yoke carry, log press, and atlas stones. Ideal for those looking to compete in Strongman or simply build extreme functional strength.
Powerlifting Training
Powerlifting Training is centered around the three main lifts: squat, bench press, and deadlift. These workouts focus on maximizing strength in these key movements through heavy lifting, technical refinement, and progressive overload. Perfect for powerlifters preparing for competition or anyone looking to significantly boost their strength in these core lifts.
Armlifting Training
Armlifting Training is all about building exceptional grip strength and forearm power, essential for competing in armlifting events. These workouts include specialized exercises targeting the hands, wrists, and forearms, using equipment like thick bars, grippers, and pinch blocks. Ideal for armlifters and those looking to enhance their grip strength.
Armwrestling Training
Armwrestling Training focuses on developing the strength, technique, and endurance needed for armwrestling competitions. These workouts target the biceps, forearms, and shoulders, with an emphasis on grip strength and explosive power. Perfect for armwrestlers looking to dominate at the table or anyone interested in improving their arm strength and endurance.
MAS Wrestling Training
MAS Wrestling Training prepares you for the unique demands of MAS wrestling, focusing on grip strength, lower body power, and overall pulling strength. These workouts incorporate specific exercises to enhance your performance in MAS wrestling, a sport that tests your ability to pull your opponent over a stick. Ideal for MAS wrestlers or those looking to improve their overall strength and competitiveness.
Weightlifting Training
Weightlifting Training is designed to help you master the Olympic lifts: the snatch and the clean and jerk. These workouts focus on improving your technique, speed, and explosive power, ensuring you can lift maximum weight with precision and control. Perfect for Olympic weightlifters or anyone looking to enhance their power and technical lifting skills.
Workouts by Accessibility
Our Workouts by Accessibility ensure that you can train effectively, no matter where you are or what equipment you have available. Whether you’re at home, in a gym, or on the road, these categories offer workouts tailored to your environment, helping you stay consistent and on track with your fitness goals.
At-Home Workouts
At-Home Workouts are designed for those who prefer to train in the comfort of their own home. These routines make the most of limited space and equipment, offering effective workouts that fit seamlessly into your home environment. Ideal for homebodies or anyone looking to maintain fitness without needing to visit a gym.
Gym Workouts
Gym Workouts take full advantage of the variety of equipment and space available in a commercial gym. These routines are designed to help you make the most of your gym membership, providing structured plans that target every muscle group and fitness goal. Perfect for those who want to maximize their time and results in the gym.
Travel Workouts
Travel Workouts are perfect for those who are always on the go but don’t want to skip their fitness routine. These workouts require minimal equipment and can be performed in a hotel room, park, or any small space, ensuring you stay fit and active no matter where you are. Ideal for frequent travelers looking to maintain their fitness on the road.