Season 1
56 episodes · Jun 10, 2025
Not seeing the results you want? Joel Freeman’s 8-week plan puts you on the fast track to strength with simple workouts, minimal equipment, and focused coaching for a lean, strong, balanced physique.
Season Videos
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- S1E1
Week 1 Day 1: Lower Body
Jun 10, 202525mDefine and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
- S1E2
Week 1 Day 2: Upper Body
Jun 11, 202526mBuild strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E3
Week 1 Day 3: Core Cardio
Jun 12, 202526mCore based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
- S1E4
Week 1 Day 4: Lower Body
Jun 10, 202527mCreate endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E5
Week 1 Day 5: Upper Body
Jun 10, 202526mStrengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E6
Week 1 Day 6: Total Body
Jun 10, 202526mWork your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
- S1E7
Flexibility & Mobility 1
Jun 10, 202525mThis dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility
- S1E8
Week 2 Day 1: Lower Body
Jun 10, 202527mDefine and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E9
Week 2 Day 2: Upper Body
Jun 10, 202525mBuild strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E10
Week 2 Day 3: Core Cardio
Jun 10, 202525mCore based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
- S1E11
Week 2 Day 4: Lower Body
Jun 10, 202525mCreate endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E12
Week 2 Day 5: Upper Body
Jun 10, 202526mStrengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E13
Week 2 Day 6: Total Body
Jun 10, 202526mWork your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
- S1E14
Flexibility & Mobility 2
Jun 10, 202525mA slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility
- S1E15
Week 3 Day 1: Upper Body
Jun 10, 202526mBuild strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E16
Week 3 Day 2: Lower Body
Jun 10, 202526mDefine and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E17
Week 3 Day 3: Core Cardio
Jun 10, 202525mCore based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
- S1E18
Week 3 Day 4: Upper Body
Jun 10, 202525mStrengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E19
Week 3 Day 5: Lower Body
Jun 10, 202527mCreate endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E20
Week 3 Day 6: Total Body
Jun 10, 202526mWork your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
- S1E21
Flexibility & Mobility 1
Jun 10, 202525mThis dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility
- S1E22
Week 4 Day 1: Upper Body
Jun 10, 202526mBuild strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E23
Week 4 Day 2: Lower Body
Jun 10, 202526mDefine and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E24
Week 4 Day 3: Core Cardio
Jun 10, 202526mCore based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
- S1E25
Week 4 Day 4: Upper Body
Jun 10, 202526mStrengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E26
Week 4 Day 5: Lower Body
Jun 10, 202526mCreate endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E27
Week 4 Day 6: Total Body
Jun 10, 202527mWork your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
- S1E28
Flexibility & Mobility 2
Jun 10, 202525mA slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility
- S1E29
Week 5 Day 1: Lower Body
Jun 10, 202527mDefine and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells
- S1E30
Week 5 Day 2: Upper Body
Jun 10, 202526mBuild strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E31
Week 5 Day 3: Total Body
Jun 10, 202527mWork your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
- S1E32
Week 5 Day 4: Lower Body
Jun 10, 202526mCreate endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E33
Week 5 Day 5: Upper Body
Jun 10, 202526mStrengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells
- S1E34
Week 5 Day 6: Core Cardio
Jun 10, 202526mCore based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
- S1E35
Flexibility & Mobility 1
Jun 10, 202525mThis dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility
- S1E36
Week 6 Day 1: Lower Body
Jun 10, 202526mDefine and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E37
Week 6 Day 2: Upper Body
Jun 10, 202526mBuild strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells
- S1E38
Week 6 Day 3: Total Body
Jun 10, 202526mWork your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
- S1E39
Week 6 Day 4: Lower Body
Jun 10, 202526mCreate endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells
- S1E40
Week 6 Day 5: Upper Body
Jun 10, 202526mStrengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E41
Week 6 Day 6: Core Cardio
Jun 10, 202526mCore based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
- S1E42
Flexibility & Mobility 2
Jun 10, 202525mA slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility
- S1E43
Week 7 Day 1: Upper Body
Jun 10, 202526mBuild strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E44
Week 7 Day 2: Lower Body
Jun 10, 202527mDefine and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E45
Week 7 Day 3: Total Body
Jun 10, 202527mWork your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
- S1E46
Week 7 Day 4: Upper Body
Jun 10, 202525mStrengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E47
Week 7 Day 5: Lower Body
Jun 10, 202527mCreate endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E48
Week 7 Day 6: Core Cardio
Jun 10, 202526mCore based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
- S1E49
Flexibility & Mobility 1
Jun 10, 202525mThis dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility
- S1E50
Week 8 Day 1: Upper Body
Jun 10, 202526mBuild strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells
- S1E51
Week 8 Day 2: Lower Body
Jun 10, 202525mDefine and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E52
Week 8 Day 3: Total Body
Jun 10, 202526mWork your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E53
Week 8 Day 4: Upper Body
Jun 10, 202526mStrengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
- S1E54
Week 8 Day 5: Lower Body
Jun 10, 202526mCreate endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells
- S1E55
Week 8 Day 6: Core Cardio
Jun 10, 202526mCore based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
- S1E56
Flexibility & Mobility 2
Jun 10, 202525mA slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility