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BodyWorks provides a comprehensive library of pre-built workout routines designed by fitness professionals. Whether you’re a beginner just starting your fitness journey or an advanced athlete looking for new challenges, this guide will help you navigate and understand the routine system.

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Browse All Routines

1

Navigate to Routines

From the main navigation bar, hover over Routines and select Browse Routines, or visit /routines directly.
2

View routine cards

Browse through paginated routine cards (9 per page) displayed in a responsive grid:
  • Routine title: Clear, descriptive name
  • Routine description: Brief overview of the routine’s focus and benefits
  • Featured image: Visual representation of the routine
Each card has an interactive 3D effect that responds to your mouse movement on desktop.
3

Navigate pages

Use the pagination controls at the bottom to browse through all available routines. The pagination shows your current page and total pages available.
Routine cards have a hover effect that lifts them up and adds a shadow - this makes browsing more engaging and helps you focus on one routine at a time.

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Browse Routine Categories

Find routines organized by training style and goals:
1

Access Routine Categories

From the Routines dropdown menu, select Routine Categories, or navigate to /routine-category.
2

Explore categories

View all available routine categories displayed as interactive cards with descriptive images. Categories may include:
  • Strength Training
  • Hypertrophy (Muscle Building)
  • Endurance
  • Power Training
  • Functional Fitness
  • Athletic Performance
  • General Fitness
  • And more…
3

Select a category

Click on any category card to view all routines within that category. You’ll be directed to /routines?category=[category-name] showing filtered results.
Categories help you quickly find routines aligned with your training goals without browsing through unrelated programs.

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Find Routines by Fitness Level

Routines in BodyWorks are designed for different experience levels:

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Beginner Routines

Characteristics:
  • Lower training volume
  • Fundamental movement patterns
  • Emphasis on form and technique
  • Full-body or simple split routines
  • 2-4 training days per week
  • Longer rest periods
Look for indicators:
  • Routine titles with “Beginner”, “Starter”, or “Foundation”
  • Descriptions mentioning “new to fitness” or “getting started”
  • Categories focused on “General Fitness” or “Functional Fitness”

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Intermediate Routines

Characteristics:
  • Moderate to high training volume
  • More exercise variety
  • Upper/lower or push/pull/legs splits
  • 3-5 training days per week
  • Progressive overload principles
Look for indicators:
  • Titles with “Intermediate”, “Progressive”, or “Advancing”
  • Descriptions mentioning “building on basics” or “increased intensity”
  • More complex training splits in workout summaries

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Advanced Routines

Characteristics:
  • High training volume
  • Specialized techniques (supersets, drop sets, etc.)
  • Body part splits or specialized programs
  • 4-6+ training days per week
  • Periodization and advanced programming
Look for indicators:
  • Titles with “Advanced”, “Elite”, or “Competition”
  • Descriptions mentioning “experienced lifters” or “peak performance”
  • Categories like “Power Training” or “Athletic Performance”
Always choose a routine that matches your current fitness level. Starting with an advanced routine when you’re a beginner increases injury risk and can lead to burnout.

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Find Routines by Training Goal

Routines are categorized by specific fitness objectives:

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Strength Development

Focus: Maximum force production and neural adaptations Characteristics:
  • Lower rep ranges (1-6 reps)
  • Compound movements (squats, deadlifts, bench press)
  • Longer rest periods (3-5 minutes)
  • Focus on progressive overload
How to find:
  • Look for “Strength” or “Power” in category names
  • Check routine descriptions for mentions of “max strength” or “powerlifting”

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Hypertrophy (Muscle Building)

Focus: Muscle size and volume Characteristics:
  • Moderate rep ranges (6-12 reps)
  • Mix of compound and isolation exercises
  • Moderate rest periods (60-90 seconds)
  • Higher training volume
How to find:
  • Browse the “Hypertrophy” category
  • Look for descriptions mentioning “muscle building”, “mass gain”, or “size”

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Endurance & Conditioning

Focus: Cardiovascular fitness and muscular endurance Characteristics:
  • Higher rep ranges (15+ reps)
  • Circuit-style training
  • Shorter rest periods
  • Metabolic conditioning
How to find:
  • Check “Endurance” or “Conditioning” categories
  • Look for mentions of “cardio”, “stamina”, or “work capacity”

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Athletic Performance

Focus: Sport-specific training and functional movement Characteristics:
  • Explosive movements
  • Plyometrics and power development
  • Agility and mobility work
  • Sport-specific exercises
How to find:
  • Browse “Athletic Performance” or “Functional Fitness” categories
  • Look for descriptions mentioning “explosiveness”, “speed”, or “agility”
Your training goal may change over time. Many athletes use periodization, cycling through different goals (strength, hypertrophy, endurance) throughout the year.

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Understanding Routine Details

When you click on a routine card, you’ll see comprehensive information:
1

View routine header

At the top of the routine detail page (/routines/[routine-id]), you’ll find:
  • Routine title: The program name
  • Description: Overview of the routine’s purpose and benefits
  • Featured image: Visual representation
  • Categories: Tags showing the routine’s classification (clickable to find similar routines)
2

Review the Workout Summary

The Workout Summary section displays a table with:
  • Training days per week
  • Session duration
  • Required equipment
  • Training split overview
  • Target muscle groups per session
  • Difficulty level
This gives you a quick overview to determine if the routine fits your schedule and equipment availability.
3

Examine the Workout Plan

The Workout Plan section provides detailed day-by-day instructions:For each training day:
  • Day heading (e.g., “Day 1: Chest & Triceps”)
  • Complete exercise list with:
    • Exercise names
    • Sets and reps
    • Rest periods
    • Tempo or technique notes
    • Exercise progression options
The workout plan uses markdown formatting for clear, readable instructions with:
  • Bullet points for exercise lists
  • Bold text for important notes
  • Organized sections for warm-up, main work, and cool-down
4

Click category tags

The category tags below the routine title are clickable links. Click any category to discover other routines in the same category.
Save or bookmark routine URLs for easy access. You can return to specific routines anytime by visiting /routines/[routine-id].

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Using Workout Summaries Effectively

The workout summary table is your quick-reference guide: Check before starting:
  • Time commitment: Ensure you can dedicate the required time per session
  • Weekly frequency: Verify the routine fits your schedule (2-6 days per week)
  • Equipment needs: Confirm you have access to required equipment
  • Recovery demands: Advanced routines may require more recovery between sessions
During your program:
  • Reference the summary to stay on track with the intended training split
  • Use it to plan your weekly schedule
  • Track your adherence to the prescribed frequency
The workout summary helps you quickly compare routines. If you’re short on time, look for routines with shorter session durations or fewer training days per week.

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Understanding Workout Plans

Workout plans provide the detailed roadmap:

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Reading Workout Plans

Typical format: 
Day 1: Upper Body Push

Warm-up:
- 5 minutes cardio
- Dynamic stretching

Main Workout:
1. Barbell Bench Press - 4 sets x 8 reps (3-0-1-0 tempo)
2. Overhead Press - 3 sets x 10 reps
3. Incline Dumbbell Press - 3 sets x 12 reps
4. Tricep Dips - 3 sets x 15 reps
5. Cable Flyes - 3 sets x 15 reps

Cool-down:
- Static stretching (5 minutes)

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Following the Plan

1

Read through completely

Before starting, read the entire workout plan to understand the full program structure and weekly split.
2

Prepare for each session

Before each workout:
  • Review that day’s exercises
  • Ensure equipment is available
  • Understand any special techniques or tempo prescriptions
3

Follow the order

Exercises are listed in the intended order:
  • Compound movements typically come first
  • Isolation exercises follow
  • This order optimizes performance and safety
4

Track your progress

Keep a workout log to record:
  • Weights used
  • Reps completed
  • How you felt
  • Modifications made
If an exercise in the plan is unfamiliar, click on the exercise name (if linked) or search for it in the exercise database to view proper form and technique before attempting it.

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Tips for Choosing the Right Routine

  1. Match your experience level: Don’t jump into advanced programs too soon
  2. Align with your goals: Choose routines designed for your primary objective
  3. Consider your schedule: Be realistic about training frequency you can maintain
  4. Check equipment requirements: Ensure you have access to necessary equipment
  5. Review the volume: Make sure the total training volume is appropriate for your recovery capacity
  6. Read the full plan: Don’t just look at Day 1 - understand the complete weekly structure

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Next Steps

  • Explore the Finding Exercises guide to learn about individual exercises used in routines
  • Learn about Customization options to personalize your experience
  • Start your first routine and track your progress over the recommended program duration (usually 4-12 weeks)

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