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Eight fully-written 30-day programs — tailored by goal, age group, and workout style. Log in to read your program day by day.
Fat Loss Programs
Burn fat, boost metabolism, and build lasting endurance
30-Day Fat Loss Challenge — Women 18–49
Burn fat, tone your body, and build lasting endurance over 30 days. HIIT, Boot Camp, and Low-Impact variations included.
30-Day Fat Loss Challenge — Women 50+
Joint-friendly low-impact program designed to burn fat and build lean muscle while respecting your body's needs at 50+.
30-Day Fat Loss Challenge — Men 18–49
Cut body fat, retain muscle, and boost your metabolism with HIIT, Boot Camp, and Strength training over 30 days.
30-Day Fat Loss Challenge — Men 50+
Functional strength and low-impact training to burn fat while protecting joints and building lasting energy at 50+.
Muscle Gain Programs
Build strength, add lean muscle, and progress every week
30-Day Muscle Gain Challenge — Women 18–49
Build lean muscle with progressive overload — Upper/Lower/Full Body splits designed specifically for women.
30-Day Muscle Gain Challenge — Women 50+
Build strength, support bone density, and improve balance with lighter loads and higher reps designed for women over 50.
30-Day Muscle Gain Challenge — Men 18–49
Push/Pull/Legs split with 5×5 strength protocols by Week 4. Maximum hypertrophy and strength gains in 30 days.
30-Day Muscle Gain Challenge — Men 50+
Functional compound movements with controlled tempo to build real-world strength and muscle at 50+ — joint-protective.
Members read these programs online
Join Phase to unlock all 8 thirty-day programs and read each one day by day inside your dashboard. No PDFs — live online content, always up to date on any device.