strong woman with toned arms holding a dumbbell ready to workout

Signature Programs

The best way to see results from your workouts is to follow a structured workout program. These free, 2-week signature programs have been strategically designed by Personal Trainer, Lindsey Bomgren, to help you maximize your muscle build and workout results. Follow along with daily guided videos on YouTube. All you need is a set of dumbbells!

woman performing shoulder press as part of muscle building workout plan

Build 30: Muscle Building Workout Plan

woman flexing with text overlay describing MetCon program

MetCon 100: Metabolic Conditioning Program

Woman performing standing crunch

Stronger 25: Strength Training Program

woman performing dumbbell squat as part of split training workout plan

SplitStrong 35: 2-Week Workout Program (FREE)

Woman holding dumbbell near face as part of functional strength program

Strong 20: Functional Strength Training Program

WOMAN PERFORMING BODYWEIGHT WORKOUT

Zero30: Bodyweight Workout Plan (FREE)

WOMAN PERFORMING HIIT EXERCISE

HIITStrong 35: 2-Week Full Body Workout Plan (FREE!)