Kysero Workouts
Full-gym plans use barbells, cables and machines to provide more exercise options. Choose one that matches your experience and realistic weekly attendance, not the plan with the most days.
Featured · general fitness
An eight-week, three-day introduction to full-body gym training with explicit weekly progression.
Featured · muscle gain
A balanced gym program that trains each major muscle group twice weekly with barbells, cables and machines.
Featured · strength
A conservative six-week strength block built around squat, press, hinge and pull patterns without maximal attempts.
muscle gain
A higher-frequency gym plan for experienced trainees who recover well from six weekly sessions.
general fitness
A beginner gym plan combining full-body resistance training with short cardio finishes three days per week.
muscle gain
A five-day body-part split for intermediate trainees who prefer focused sessions and can recover from the weekly volume.
muscle gain
An advanced four-day gym plan with two lower-repetition strength sessions and two moderate-repetition muscle-building sessions.
general fitness
A time-efficient two-day routine that covers the major movement patterns with five exercises per session.
Featured · Sports performance
A progressive three-day gym and field block for intermediate football players developing lower-body force, rotational power and short acceleration outside team practice.
Featured · Sports performance
A progressive three-day off-season block pairing lower-body force, unilateral control, low-volume jumping and landing quality, ending with a tapered jump assessment.
Sports performance
A progressive four-day off-season block developing short acceleration, resisted drive, explosive strength, heavy lifting and contact-supporting upper-body qualities, with planned fatigue reduction.
Sports performance
A progressive three-day preparation block for intermediate tennis players targeting braking, repositioning, lateral force, rotational power and shoulder robustness around normal practice.
Find a plan is fastest when a published schedule matches your goal and equipment. Build a new plan opens the normal Plan Builder setup so you can create any compatible plan from scratch.
