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The 6-Week Spring Trim-up Workout Plan
This workout was originally posted by The Human Fit Project. We all gain a little extra weight in the winter. It’s cold, so we’re layered up in clothes and worryingContinue Reading
The 2-Week Big Friggin’ Arms Workout Plan
This workout plan was originally created by The Human Fit Project. Vanity muscles. Beach muscles. That’s the biceps and triceps all day. While they play an essential functional role inContinue Reading
The Compound Plan: Workouts Built Around The Big Lifts
This workout plan originally posted by The Human Fit Project. Aka: the model body workout plan. Everyone has snapped a few shots, only later to go back and delete aContinue Reading
The True Beginner Workout Plan
This full program can also be found at The Human Fit Project. If you haven’t worked out in a while or never picked up a dumbbell before in your life,Continue Reading
How Often Should You Test 1RM: Answered
If your goals include increasing your strength and/or muscle mass, you are probably familiar with maxing out. But how often should you test 1RM? The answer is once every 3-4Continue Reading
Beginner or Transition Time Workout Plan
If you are new to lifting or are needing a workout program to follow between strength or hypertrophy cycles, this plan may be exactly what you need! This workout canContinue Reading
Are 1RM Calculators Accurate: Answered
Are 1RM calculators accurate? The short answer: they aren’t great for getting real-life one-rep max numbers. However, they are an excellent tool for measuring progress or calculating lifts for programming.Continue Reading
Hybrid Workout Plan For Aesthetics, Strength, and Mobility
If you are an intermediate lifter trying to get into better physical shape for your life, this hybrid workout plan may be for you! Inspired by The Human Fit Project.Continue Reading
The 5/3/1 Workout Program: Increase Your 1RM
Are you a beginner or intermediate lifter struggling to increase your 1RM? Then, the 5/3/1 workout program may be what you need to start hitting your strength goals! Keep readingContinue Reading
Power Hypertrophy Adaptive Training: PHAT by Layne Norton
As a natural bodybuilder, putting on size can be difficult. However, few know more about doing that than Layne Norton. His power hypertrophy adaptive training program will absolutely add sizeContinue Reading
Madcow 5×5: Next Steps After Stronglifts 5×5
If you have been following the Stronglifts program but aren’t seeing results like you used to, Madcow 5×5 is the best way to take the program to the next level!Continue Reading
Top 26 Fitness Accounts on Instagram You Should be Following
Are you struggling with gym or health and fitness motivation? Here are the top 26 fitness accounts on Instagram I recommend following to fix that! These aren’t all massive celebrityContinue Reading
How Many Exercises to do per Muscle Group for Results
If you are trying to get serious results in the gym, you need to go in educated and with a plan. Sure, you can get results from just going toContinue Reading
What Is Steady State Cardio?
We have all had some point in our lives where we felt like we need to do more cardio. Most of us know that cardio is good for our health.Continue Reading
How To Calculate Macros to Lose Weight Fast
Are you struggling to get consistent results while losing weight? Fast weight loss can seem complicated, especially if you eat intuitively, but it doesn’t have to be. Learning how toContinue Reading
How to Do a Goblet Squat
Proper Form, Variations, and Common Mistakes The goblet squat targets your glutes, quads, hamstrings, core, biceps, shoulders, and forearms. To perform a goblet squat, you will need either a kettlebellContinue Reading
Why You Should Try Send It Pre Workout by UXO Supplements
Are you looking for a pre workout that is heavy in pump ingredients but struggling to find something you like? It can feel like you have an endless cycle ofContinue Reading
Overcome Emotional Eating: 5 Simple Tricks
At times it can seem impossible to overcome emotional eating. If you feel stuck in poor eating habits, you aren’t the only one! This article has five simple tricks youContinue Reading
Orthorexia Nervosa – An Obsession With Healthy Eating
Are you overly critical of the quality of your meals? We should have “everything in moderation, even moderation,” as often said. Orthorexia Nervosa is an eating disorder in which peopleContinue Reading
6 Tips to Help Control Your Blood Sugar Naturally
Are you struggling with swinging blood sugar? If you want to control your blood sugar naturally, below are six tips you can use to help! Controlling Blood Sugar Naturally DidContinue Reading
The Best Diet When Results Matter
Whether you want to lose weight, gain muscle, or live a healthier, more sustainable life, one’s diet is typically the most significant consideration and stressor. The options are endless, andContinue Reading
Can Artificial Sweeteners Make You Fat? Here is the Answer
Are you trying to avoid sugar to lose weight, but someone told you that artificial sweeteners make you fat? This belief seems to be popular, but is it true? ThisContinue Reading
Which Should Come First: Cardio or Weights?
Are you trying to build a physique that all your friends envy? Or are you just trying to structure your workouts to get the best results possible? Either way, youContinue Reading
The 12 Main Health Benefits of Exercise (Plus More Than You’ll Ever Want to Know)
You’ve heard it before – exercise is good for you. But you still may wonder what the benefits of regular exercise are. This article breaks down some benefits of theContinue Reading
Easy 20-minute HIIT Workouts You Can do at Home
Do you need a quick workout that you can easily do at home without any equipment? Then, High-Intensity Interval Training (HIIT) might be exactly what you need! Below are aContinue Reading
The Truth About Cheat Days on Diet Plans
Cheat days on diet plans have been around for quite a while. Even the best of us have resorted to eating their fair share of “bad food” once in aContinue Reading
Spot Reduction of Body Fat: is it a Myth?
Over 50% of adults in the U.S. try to lose weight every year. With so many weight loss options seemingly available, it makes sense that spot reduction comes up soContinue Reading
How to Find a Personal Trainer: Comprehensive Guide
Working with a qualified personal trainer can boost your success rate by over 30%! However, finding the right trainer can be difficult, especially if you don’t personally know of oneContinue Reading
Complete 12 Week Fat Loss Workout and Diet
Nearly half of all adults attempt to lose weight each year. However, weight loss can be hard to achieve without the right tools. This fat loss workout and diet willContinue Reading
9 Essential Keto Diet Foods for Weight Loss
If you aren’t a dietary expert, picking the right foods to meet your goals can be challenging. We have put together a list of some of the best keto dietContinue Reading
Top 8 Most Interesting Keto Diet Facts
As of 2022, about 12.9 million Americans are following a keto diet. Of course, everyone has their reasons, but not everyone truly understands the diet! In this article, you willContinue Reading
The Ultimate Keto Diet Guide
The keto diet was created about 100 years ago by Dr. Russell Wilder to treat epilepsy. But most people know about its use for weight loss. You may be curiousContinue Reading
6 Best Vegan Protein Sources
People following a vegan diet average about 70 grams of protein per day. This is about 30% less than the average American. If you are an active individual this isContinue Reading
Why You Should Probably Eat More Protein
Most American adults consume about 100 grams of protein per day. But, is that enough? Most likely, if you are an active individual, you need to eat more protein. KeepContinue Reading
Should You Track Calories?
There are a lot of opinions out floating around about whether or not you should count calories. In this article I break down the pros and cons of tracking caloriesContinue Reading
Kcalories vs. Calories: What is the Difference?
If you have been wondering what the difference is between kcalories vs. calories then this article has the answers you are looking for! It will answer what the difference isContinue Reading
What is the Best App for Counting Calories?
After years of trying many calorie counting apps I wanted to answer the question “What is the best app for counting calories?” The answer: Cronometer! This is purely my opinion,Continue Reading
How Many Calories Should I Eat in a Day to Gain Weight?
If you are struggling to gain weight and looking for some support, you came to the right place! I was a hardgainer for years! When I started trying to gainContinue Reading
Can You Lose Weight on 1500 Calories Per Day?
This article answers the question “Can you lose weight on 1500 calories per day?” Now, the simple answer is – Yes. You can lose weight on 1500 calories per day.Continue Reading
Revenge Bod Core H.I.I.T. Workout by Adapted Fitness
Need a quick and effective core workout you can do from home? Adapted Fitness has the answer! Keep reading for their full H.I.I.T. core workout! Program Introduction The Revenge BodContinue Reading
11 Tips to Better Sleep: The Importance of Sleep
Are you struggling to get the sleep that you need? Sometimes it can feel impossible to get a good night’s rest. However, sleep is crucial to good health and recovery.Continue Reading
Six Simple, Full-Body Beginner Bodybuilding Routines
Looking to get started in bodybuilding but don’t know where to start? Here are some simple, full-body routines to get started. Each beginner bodybuilding routine is from the
Essential Home Exercise Equipment for Results
Are you facing problems with being consistent with at-home exercising? Or, do you want to know what home fitness equipment you should use and how to use it? Keep onContinue Reading
Why Fats are Important to Your Body
Fats have been demonized for the longest time. Even today, thousands of individuals and sources demonize the poor nutrient and suggest that we should cut all fat from our diet. But,Continue Reading
How to Build a Home Gym on Any Budget: Guide
The convenience of home gyms is hard to beat. Are you wanting to build one but don’t know where to start? Building a home gym can be a lot toContinue Reading
What is the Cronometer App? Everything You Need to Know
The New Year holidays are long gone but, somehow, your New Year’s resolutions for a healthier and slimmer body are still dormant. Many people in a similar situation reach forContinue Reading
Dining Out on a Diet: a Simple Guide
When you’ve got fitness or weight loss goals set in your sights, every decision you make throughout the day matters. How many steps you take, how much water you chooseContinue Reading
5 Common Fitness Myths Debunked!
Today, I’m here to debunk five of the most prominent fitness myths. This isn’t intended to belittle your knowledge and efforts in the gym, but to inform you so thatContinue Reading
What Is Gut Health? The Complete Beginners Guide
Gut health has become an major topic of discussion in recent years. This is due to the fact that the gastrointestinal tract, also known as the gut, is of vitalContinue Reading
Why to Keep Strength Training While Losing Weight
There is a huge misconception that you shouldn’t keep strength training while losing weight. Not only is it believed to stunt your results, but it’s actually thought to be counterproductive.Continue Reading
How To Start Meal Planning
Always having to think about what you will have for breakfast or dinner can be very stressful. It is not only frustrating but also a waste of your time. ThatContinue Reading
AllPro Routine: 17 Frequently Asked Questions and Answers
These are the answers to common questions with the AllPro routine. The routine can be found here- 3 Day Beginner Workout Routine by AllPro. How many sets am I doing?Continue Reading
2 Unique Ways to Grow Stubborn Calves
Are you trying to grow stubborn calves? Calves have always been a difficult muscle for me to grow. I remember after my first 3 years of training I gave upContinue Reading
How to Lower Your Calorie Intake- Easy Swaps in Your Daily Routine
When it comes to maintaining a low-calorie diet, you might find it frustrating to avoid all your beloved foods in order to lose weight. However, you shouldn’t worry as allContinue Reading
Keeping Motivation to Lose Weight: 12 Actionable Tips
A large percentage of the population in the developed world struggle with weight loss. When planning to lose weight, you can easily find weight loss resources on the internet, gymContinue Reading
How To Maintain Weight Loss Long-Term
Are you tired of all the challenging exercises and still unable to maintain weight loss results that you want? Do you want to return to your old sedentary lifestyle? Weight-lossContinue Reading
How to Deal with Anxiety: 8 Things You Can Do Right Now
How do you know that you are suffering from anxiety? People manifest fear and anxiety in different ways such as sweating on the palms when confronted with an overwhelming eventContinue Reading
German Volume Training: A Guide to Getting Started
German volume training or GVT is a common way to pack on some serious size. It has been used by lifters for years to increase training volume and intensity. LookingContinue Reading
Should You Wash Gym Clothes Every Time
Should you wash gym clothes every time you use them may seem like a strange question to some of you! If that is the case, this article probably isn’t meantContinue Reading
Bodybuilding Routine for Mass: Free Program
Looking for an incredibly effective bodybuilding routine for mass? This bodybuilding routine will pack mass on you for sure if you can get in the calories! Included are some tipsContinue Reading
Cycling Training Volume to Focus Training Results
Training volume appears to be one of the factors that play a primary role in inducing muscle development stimulus. And though it is an important one, it needs to beContinue Reading
Calories Infographic: A Simple Introduction
Did you know you burn calories while laying down? Your body burns calories all the time just to stay alive. If you are looking to learn more about calories andContinue Reading
The Comprehensive Guide to Glutamine
Most people in the health or fitness industry are familiar with glutamine, but what is it? What does it do? If you have these questions, or any others, this articleContinue Reading
The Western Diet
Learn more about the western diet and the impact it has in this article. As time has passed and humans have transitioned from a life in nature to life inContinue Reading
Tennis Elbow | What it is & How to Recover
Do you have a badly hurting elbow? Does it get to the point where it is even unbearable? If that’s the case, then your elbows could be affected by lateral epicondylitis,Continue Reading
Anaerobic VS Aerobic Exercise – Which One Is Better?
In the battle between anaerobic vs aerobic exercise: who comes out on top? This article will cover the differences between the two types of exercise and give you the answer!Continue Reading
How to be Successful at the Gym and Everywhere Else
Want to learn how to be successful at the gym? Here is a great place to start. First off. What is success? Success looks different for everyone. And the sameContinue Reading
How to Calculate Calories for Weight Loss
The secret to losing weight consistently and keeping it off isn’t some crazy diet or magic pill. It’s actually much simpler than that. If you know how many calories youContinue Reading
Reverse Pyramid Training (RPT) Workout Plan
If you are an experienced lifter in a training rut and you haven’t tried reverse pyramid training yet you have been missing out! Reverse pyramid training is a great wayContinue Reading
How to Start Going to the Gym Today Instead of Tomorrow
One of the most difficult parts of a gym routine can be getting one started. Building new habits can be hard, and going to the gym is no exception. EspeciallyContinue Reading
Answers: What is Biological Value of Protein?
Did you know that the biological value of protein in whey can be over 100? It is one of the most usable proteins you can consume! You are probably stillContinue Reading
Know Your Anatomy: Abs VS Core and How to Train Them
Getting six pack abs is perhaps one of the most common goals that trainees are looking after. However, six-pack abs are just one of the components of your abdominal musculatureContinue Reading
What Does Creatine Do- The Surprising Truth
Creatine supplements have been taken by bodybuilders for years. I remember teachers, family, and coaches telling me to “be careful” with creatine supplements or that it was “basically a steroid.”Continue Reading
9 of the Best Tips for Putting On Lean Mass
If you are not already strength training, today should be your first day, after you read this of course. That’s not included in the tips, consider it a freebie! YouContinue Reading
Why Use Protein Powder: Top 4 Health Benefits
Protein powder is one of the most popular nutritional supplements. This is most likely due to the fact that protein is essential for building muscle, repairing tissue, and making enzymes andContinue Reading
StrongLifts 5×5: Getting Started in the Gym
Medhi’s StrongLifts 5×5 workout program is a great place to start if you are just getting into the gym. Alternatively, it is great if you are still trying to maximizeContinue Reading
5 Day Split Workout: Your Ultimate 2022 Growth Guide
The split workout routine has long been a staple of the fitness community, especially for bodybuilders. They give you the ability to focus on a specific muscle group for anContinue Reading
3 Day Beginner Workout Routine by AllPro
This is a simple beginner workout initially created by AllPro. In this exercise program, you will complete three workouts per week on non-consecutive days. For example- Monday, Wednesday, and Friday.Continue Reading
Complete Protein vs. Incomplete Protein: A Guide
It is safe to say that protein is one of the best known nutrients in food for active individuals. There are two types of protein containing foods that I wantContinue Reading
Article Content Descriptions
Bodybuilding Articles
Interested in bodybuilding as a topic? These articles cover everything bodybuilding related.
Diet Articles
Not sure how much to eat, what to eat, or why? This section of articles should be able to help!
Growth Articles
This section offers specific and tested strategies to get more growth and better results.
Gym Articles
Not sure what to do at the gym or just looking to take it to the next level? There is definitely an article for you in this section.
Health Articles
Interested to learn more about physical health or mental health? There should be something in this section for you!
Opinion Posts
This section holds anything that is not or cannot be tested for scientific accuracy. For example, the best way to achieve success.
Free Programs
Looking to get started in the gym or just need a new program to fit your goals? These articles cover everything you need to know about the programs available here.
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In order to keep all of these other resources free we offer fitness apparel and more that helps keep Doug Grows funded!
Getting started with a fitness program and understanding your diet are two of the best things you can do for your physical health and are pretty great for mental health as well. All of the free fitness resources on this website are aimed to help individuals reach their personal health and fitness goals in the easiest and most cost effective way possible. Our free fitness resources include diet and health information, free workout plans, and of course some humor here and there to bolster that mental health!
Each of our free workouts is created by certified or degreed trainers or are time tested methods that are well understood. It can be difficult to find the right plan so this resource is here to make things easier on you. Our fitness plans include body weight workouts that are easy to complete at home and also training programs that require specialized training equipment usually found in the gym.
Benefits of online fitness
You can access your workouts anywhere as long as you download the plans or have some sort of internet connection.
Online workouts allow you to save money compared to personally developed plans. Don’t mistake this for dogging on personal training as it is one of the fastest ways to reach your body goals, but not everyone has the time or the money for it. In that case online workouts help get you to the same goal without the added financial or time strain.
You can workout according to your personal schedule rather than being locked into class schedules or personal trainers schedules.
If you aren’t used to workouts, are intimidated by the gym, can’t afford a gym, or just want to train from the comfort of your own home: body based workouts or workouts that require minimal equipment allow you to at least get started without leaving the house.
Drawbacks of online workouts
If you struggle with finding the motivation to workout or aren’t comfortable getting started without personal help, online workouts might not be the right answer for you.
When performing online workouts there is no one available to check your form.
Online workouts do not provide you with feedback, critique, modifications, or corrections. This is particularly an issue for those new fitness or getting back from an injury.
If you have decided that online workouts will be the right fit for your body goals and needs you can jump back up to the workout plans section and start looking for the workout that makes the most sense for you. However, if you feel that a personalized workout is a better match for you just shoot us an email of what your goals are and a qualified trainer will reach out to you!
Body Weight Workouts
Body weight workouts are great for individuals who are looking for a quick way to burn some extra calories, get in shape, and meet weight loss goals. They are a perfect way to burn extra calories, tone the body, and maybe free yourself of unnecessary gym costs.
Equipment Based Workouts
The equipment based training plans are going to be more specific goal focused. These workouts could range from general fitness plans to extremely goal focused workout plans meant to help achieve focused fitness or body goals. We compiled resources from other web sources but also tried to bring some fresh new workouts into the mix from well trained individuals.
Video Workouts and Resources
Most of the free online fitness resources on this site are going to be readable material or applications to help you reach your goals, however, if you are more interested in workout videos or a youtube channel you can find some great options here-
The UXO Supplements youtube channel is a great option for learning more about unique and effective training methods as well as gaining supplement knowledge. This youtube channel is produced by the CEO of UXO Supplements but is a great, unbiased resource for supplement knowledge in video form.
The Hypertrophy Coach youtube channel has some of the best workout finishers you can find for free online (and maybe even for pay)! This youtube channel is produced by personal trainer Joe Bennet whose workout videos are well known for being packed full of knowledge you can use in the gym from beginner to professional levels.
The Kris Gethin youtube channel has great recovery, meal, and training knowledge. This youtube channel catalogs Kris’s knowledge of healthy eating, recovery styles, gym based workouts, and at-home workouts and is a tool just about any body or mind can benefit from.
Other free online fitness resources include-
Our own library where you can choose a free online workout catered to your goals. Remember to start slow if you are new to exercise, and talk to your doctor if you have any concerns.
The USDA offers some great free online fitness tools to help you reach your bodyweight or weight loss. Their online fitness tools include exercise planners, logs, and progress tests.
The National Institute on Aging has great tips for older adults who are wanting to get started and set fitness goals.
If there are other fitness resources you are looking for and would like some advice, feel free to reach out!
Designing Personal Workouts
If you are looking for resources to help you design your own workouts here are some things to consider:
What do you like and dislike, and what are some personal barriers you may? Consider these before designing workouts for yourself.
What are your goals and what type of workout is going to help you reach them?
Following any fitness program an be overwhelming at times. For this reason, try to design workouts that you are willing and able to follow. A lot of times less is more. Plan your workouts carefully and try to pace them so you don’t burn yourself out.
Make sure your workouts include stretching and mobility work. Stretching after your workouts helps optimize the range of motion in your joints and helps boost circulation. Try not to stretch too much before your workouts as studies have shown this can decrease athletic performance. It may also increase your chances of injury. Before your workouts, try moving in the motion planes you will be using to train (dynamic stretching). This complements the static stretching and may help improve performance.
Your workouts should also include aerobic exercise to increase cardiovascular health. Even something simple like walking for 30 minutes a day will help you to have better blood flow and decrease your risk of disease.
Make sure to consider your nutrition as well. What you eat will affect your workouts. Learn what macronutrients you perform the best on and what will help you reach your goals. Make sure whatever you choose is sustainable. What you don’t want to get caught in is a yo-yo diet of gaining and losing bodyfat.
Your workouts and understanding of diet will be two of the best things you can do for your physical health, and most likely, your mental health as well. You can use the resources on this site to help you reach your personal health and fitness goals. Search through the programs and resources at the top of the page.