Free Training Programs: 3 Options for Different Goals

Free Training Programs: 3 Options for Different Goals

To celebrate 3k of you gangstas on Instagram, I wanted to release three programs for you guys. If you’re coming from Instagram, I appreciate the continued support. Seriously, thank you so much!

If you’re not coming from Instagram, check yourself and go follow.

Each program has video tutorials for every exercise and access to my 200+ exercise video database. There are plenty of notes and instructions but if you have any questions, don’t hesitate to send them my way.

Upper Body Development Program

training program for arms

Using weekly volume targets for sets and reps, I’ve put together a 3x/week program that should spark muscle growth in the upper body and arms, in particular. And don’t worry, you won’t be skipping leg day entirely.

Lower Body & Core Program

women's training program mason woodruff little rock personal trainer

This program focuses on strengthening and developing the muscles of the lower body and core through hypertrophy style workouts. They will be a bit slower paced but shouldn’t take more than 30-45 minutes depending on the workout.

Big 4 Strength Development Program

This program was developed for a contest winner who saw amazing results with the program. It focuses on increasing strength in four main lifts of your choice and overall muscular development. There’s also an accompanying video guide that walks you through how to best use the program and the nutritional strategies the contest winner used.

The Exact Program Justin Used to Reduce His Body Fat by 4% While Gaining Strength

Bonus: 30-Day Training Program with Metabolic Boosting Workouts

30-day training program metabolic conditioning

  • 8 Different Styles of Circuit Training Workouts
  • Video Tutorials for Every Exercise
  • Scalable for All Ability Levels
  • Complete Database with More Than 200 Exercises
  • Customizable Workout Lengths Ranging from 20-45 Minutes
  • In-Gym or At-Home (Depending on Equipment)
  • Warm Up & Muscle Activation Guide


The ideas, concepts, and opinions expressed in these programs and guides are intended to be used for educational purposes only. The content is created with the understanding that the author is not rendering medical advice of any kind, nor is this program intended to replace medical advice, nor to diagnose, prescribe or treat any disease, condition, illness or injury. The author claims no responsibility to any person or entity for any liability, loss or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the material on this site. The Food and Drug Administration has not evaluated the statements contained in this guide or in any products from Mason Woodruff of MasonFit Coaching, LLC. 

Quite simply, if you follow this program on your own and go to snap city (injury), know that you’re exercising and following this program at your own risk. The suggested exercises have been programmed without any knowledge of your current ability level, so scaling each workout is entirely up to you. I’d be happy to help or answer any questions at If you fail to take precautions and injure yourself, I will not be responsible for any damages, nor will any partner of mine or MasonFit Coaching, LLC.