Season 1
June 10, 2025
Not seeing the results you want? Joel Freeman’s 8-week plan puts you on the fast track to strength with simple workouts, minimal equipment, and focused coaching for a lean, strong, balanced physique.
56 Episodes
Episodes
Week 1 Day 1: Lower Body
June 10, 2025
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
Week 1 Day 2: Upper Body
June 11, 2025
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 1 Day 3: Core Cardio
June 12, 2025
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
Week 1 Day 4: Lower Body
June 10, 2025
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 1 Day 5: Upper Body
June 10, 2025
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 1 Day 6: Total Body
June 10, 2025
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
Flexibility & Mobility 1
June 10, 2025
This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility
Week 2 Day 1: Lower Body
June 10, 2025
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 2 Day 2: Upper Body
June 10, 2025
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 2 Day 3: Core Cardio
June 10, 2025
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
Week 2 Day 4: Lower Body
June 10, 2025
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 2 Day 5: Upper Body
June 10, 2025
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 2 Day 6: Total Body
June 10, 2025
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
Flexibility & Mobility 2
June 10, 2025
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility
Week 3 Day 1: Upper Body
June 10, 2025
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 3 Day 2: Lower Body
June 10, 2025
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 3 Day 3: Core Cardio
June 10, 2025
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
Week 3 Day 4: Upper Body
June 10, 2025
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 3 Day 5: Lower Body
June 10, 2025
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 3 Day 6: Total Body
June 10, 2025
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
Flexibility & Mobility 1
June 10, 2025
This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility
Week 4 Day 1: Upper Body
June 10, 2025
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 4 Day 2: Lower Body
June 10, 2025
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 4 Day 3: Core Cardio
June 10, 2025
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
Week 4 Day 4: Upper Body
June 10, 2025
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 4 Day 5: Lower Body
June 10, 2025
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 4 Day 6: Total Body
June 10, 2025
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
Flexibility & Mobility 2
June 10, 2025
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility
Week 5 Day 1: Lower Body
June 10, 2025
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells
Week 5 Day 2: Upper Body
June 10, 2025
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 5 Day 3: Total Body
June 10, 2025
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
Week 5 Day 4: Lower Body
June 10, 2025
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 5 Day 5: Upper Body
June 10, 2025
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells
Week 5 Day 6: Core Cardio
June 10, 2025
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
Flexibility & Mobility 1
June 10, 2025
This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility
Week 6 Day 1: Lower Body
June 10, 2025
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 6 Day 2: Upper Body
June 10, 2025
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells
Week 6 Day 3: Total Body
June 10, 2025
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
Week 6 Day 4: Lower Body
June 10, 2025
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells
Week 6 Day 5: Upper Body
June 10, 2025
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 6 Day 6: Core Cardio
June 10, 2025
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
Flexibility & Mobility 2
June 10, 2025
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility
Week 7 Day 1: Upper Body
June 10, 2025
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 7 Day 2: Lower Body
June 10, 2025
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 7 Day 3: Total Body
June 10, 2025
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
Week 7 Day 4: Upper Body
June 10, 2025
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 7 Day 5: Lower Body
June 10, 2025
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 7 Day 6: Core Cardio
June 10, 2025
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
Flexibility & Mobility 1
June 10, 2025
This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility
Week 8 Day 1: Upper Body
June 10, 2025
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells
Week 8 Day 2: Lower Body
June 10, 2025
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 8 Day 3: Total Body
June 10, 2025
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 8 Day 4: Upper Body
June 10, 2025
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 8 Day 5: Lower Body
June 10, 2025
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells
Week 8 Day 6: Core Cardio
June 10, 2025
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
Flexibility & Mobility 2
June 10, 2025
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility
