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FLEX Program (Legacy)

This plan combines hypertrophy, strength, power, and conditioning training to help you look great, move well, and feel better in daily life.

Clear

If your goal is to pack on lean muscle, improve your cardiovascular fitness, shed unwanted fat, and follow a progressive fitness routine that never gets boring and gets you results, the daily training plan is for you.

This plan combines the best of traditional bodybuilding with a focus on movement patterns and targeted isolation of specific body parts through functionality-driven accessory work, seamlessly integrating hypertrophy, strength, power, and metabolic conditioning training.

Who is This Program For:

  • Designed for anyone looking to put on lean muscle mass, become stronger, improve body composition, and achieve a high level of work capacity.
  • For anyone looking for a highly effective, highly efficient muscle building & performance training plan.
  • For anyone looking to improve their recovery, overall health, and longevity.

Program Details:

  • Structured Training Cycles: Eight week training blocks of five 40-60 minute sessions per week, focusing on muscle building, strength, stamina, and functionality.
  • Diverse Training Methods: A mix of bodybuilding, strength training, and functional movements within a unified program.
  • Comprehensive Support Materials: Access to coaches notes, exercise videos, and a clear session plan.
  • Focus on Compound Movements & Free Weights: Primarily uses equipment found in functional gyms.
  • Minimal Equipment Options: No gym access? No problem! With just a single dumbbell or kettlebell, you can follow our program effectively. Simple, convenient, and budget-friendly.
  • Progressive Overload & Muscle Failure: Progressions designed for continuous improvement.
  • Multi-Muscle Group Focus: Each session targets various muscle groups or movement patterns, avoiding single body part splits.
  • Energy System Development: Conditioning sessions prioritize both anaerobic and aerobic systems, incorporating EMOMs, intervals, and AMRAPs.

Program Structure:

This program structure applies to both hypertrophy and conditioning segments. It may be more noticeable during hypertrophy work, as conditioning involves full-body engagement but still biases the movement patterns as indicated below.

  • Day 1: Squat Dominant (Squatting Movements, Lunging)
  • Day 2: Pushing (Horizontal), Pulling (Vertical, Horizontal)
  • Day 3: Core Training (Flexion, Extension, Rotation)
  • Day 4: Hip Dominant (Hinging Movements)
  • Day 5: Pushing (Vertical)

Here is our winning formula. We cover 4 things within the program:

  1. Strength: Big compound exercises, targeting multiple groups using a variety of rep ranges and training methods.
  2. Hypertrophy: Muscle building, isolation movements with medium/high reps with medium/heavy weight.
  3. Athleticism & Functionality: Plyometrics, loaded carries, core rotational and anti-rotational work.
  4. Conditioning & Cardio: A dose of mixed modality short anaerobic sessions via interval format, with plenty of rest for recovery and repeatable effort, as well as moderate, longer, easy conditioning options for aerobic development.

Ready to commit to real results?

Forget random influencer workouts that have no purpose or structure. Each training segment is carefully designed with an intent in mind, whether it’s building strength, visible muscle, endurance or conditioning.

Prioritizing health and longevity, we help you meet your fitness goals and enhance your well-being.

If you’re ready to get in the best shape of your life and are willing to put in the work, our fitness plan will handle the rest. All you have to do is get started.

93 reviews for FLEX Program (Legacy)

  1. Van (verified owner) –

    Fitness Academy provides 5 detailed weekly WODs. They provide scaling options; whether you don’t have specific equipment or to modify your workout needs. The also suggest specific weights to be used for each WOD. I highly recommend Fitness Academy for your at home workouts!

  2. Loraine Zayas –

    Excelent! You guys are Amazing with organization and workouts!

  3. Fernando Tovar (verified owner) –

    hello, the truth is that I have felt great with this way of training, I have seen great results, my body is changing progressively and I feel more and more energy in myself, and best of all for low cost, great changes with little equipment . i really recommend it

  4. Carlos (verified owner) –

    the warm-ups are sometimes a bit soft …. it is possible to put some mobility please🙏🙏🙏

  5. Jose Silverio –

    Don’t have equipment? Don’t have enough time to squeeze in a workout? Look no further Fitness Academy is for you! All you need is dedication and some endurance cause it will kick your ass (devils press). I love these workout they couldn’t be laid out for you any better. Trust me you won’t regret this program.

  6. Katya –

    Love the program. I’d suggest ( to add variety ) some kettle bell exercises. I’ve seen results within 6 wks of following it. I’m a runner so these are great endurance and strengthening exercises! Worth every penny!

  7. Mitch –

    I love the programming! Every plan I’ve gotten has been outstanding, am happy to have found Coach Serge.

  8. Toni –

    I just love it a lot

  9. Mallory –

    I’m only a few days into Fitness Academy, and I love it. 17 months postpartum with baby #4. This programming has helped me ease back into CrossFit at my own pace.

  10. Tuomo –

    This program is just great if you want to improve your overall condition and get huge amount of different excercises.

  11. Stefano –

    Good for girls

  12. J.R. Wall –

    I satisfied overall with the weekly Fitness Academy training. I like the quick and to the point warm ups. Often if the scheduled warm up is too long, or difficult, I tend to cut them short. I like the structure and especially the variety because I will get bored very quickly during repetitive programming. I understand the workouts are designed for at home (and limited equipment) but it would be great if some commonly owned machines like rowers could be included as part of the workout or even as alternates.

  13. JMCJ –

    Fitness Academy’s workouts are overall well balanced and quite demanding. They keep you sweating during the whole workout and with a good sore afterwards. Definitely a great option if you have limited equipment (as myself) or access to a gym; and the cost is even better 🙌

  14. Martin Byrne –

    Overall a really good programme. Would like a bit more cardio so running , stepper or rowing machine based but apart from that really good.

  15. Halldór (verified owner) –

    I have been at Fitness Academy since August and not skipped a day. The workouts are short, fun to do, diverse and mostly done with body weight and dumbbells. Therefore I am able to train wherever (home, work, when traveling, et.cet). I look forward for next workout 🙂

  16. Doris Lay –

    100 percent great program, I don’t get bored and I feel like I don’t need to think of what my next workout will be. Just love it

  17. Chiara De Francesco (verified owner) –

    Top wods at home!

  18. Niklas –

    Great workouts for a great price!

  19. alexis david ramirez concha –

    realmente entusiasmado con los entrenamientos, la verdad son bastante exigentes y buenos para la quema de grasas y mantenimiento del musculo
    de verdad agradezco a Fitness Academy por lanzar este programa super completo al mercado.

  20. Dale Price (verified owner) –

    I genuinely can’t rate Fitness Academy enough. I was looking for a program as a stop gap due to my CrossFit closing. I’m enjoying the variety and layout of the program so much, I’ve stopped looking for another CrossFit! You can take it anywhere and always have a workout with you, gym, holidays, work trips or just at home. The really great thing is the minimal equipment needed.
    The community is building and supportive but very Facebook heavy, if like me you only have Instagram then you may miss out on some community bits.

    What would make it 5 star ⭐️? I’d say a dedicated app would be a great idea and also the option of a nutrition plan.

    Overall highly recommend.

  21. JOK (verified owner) –

    Recommend this program 100%, I do my own mobility routine but maybe in the future the daily workouts grow for some pre and past workout mobility set’s, all in all perfect program for busy people who like to stay in shape or to get better. Cheers.

  22. Ivan Dellavia –

    I’m very happy with Fitness Academy! It’s helping me with ideas for new workouts 🙃🤙

  23. Greg –

    I love how simple these workouts are, but also how effective they are. Simple being minimal equipment required as well as space.

  24. Wendy Stanley (verified owner) –

    I have been using Fitness academy consistently (5 days/week) for about 5 weeks now. I really like that I can just log in and the workout is ready for me. The movement and modification videos are super helpful. I have noticed a huge change in my strength and overall tone, in addition to losing weight. I feel confident in completing the workout in my home gym, allowing me to make progress without a big gym membership pricetag. I would absolutely recommend this programming to anyone who wants to gain strength and confidence!

  25. Geneva (verified owner) –

    Great programming at a great price. I love that I can do it at home!

  26. Celsa Gaitán –

    Me encanta este programa porque lo hago a la hora que puedo. Con un mínimo de equipo y siento que he mejorado con ayuda de los videos y los tips

  27. Sara Gavrock (verified owner) –

    I have enjoyed the workouts, they work well with what I have available. I really appreciate the time caps and weight suggestions.

  28. Dartigoueyte Alexandre –

    I am a dad of a one year old, time to train is in short supply. this program is perfect for people who have little time and space and who enjoy sport.
    we progress while having fun training.

  29. Paul Hope (verified owner) –

    At the outset, my goals were to lose weight and gain strength – preferably by not having to visit a gym. This is because these days I have a hybrid working lifestyle – so the opportunity to do the workouts from home was perfect for me. At first I struggled with nearly everything – I’d not done this type of exercise before. My previous exercise involved purely jogging, so whilst I had a basic level of fitness for a 52 year old, ultimately I had not done any resistance nor cross fit work.

    Today I embarked on week 10 having started the programme slowly, using a lighter set of dumbbells and working up using the useful alternatives where required. The formula of structured workouts and tutorial video’s, along with a large dollop of personal effort has worked very well for me so far – my physique, posture, sleep and mental health have all improved greatly!

    I am very pleased with what I have accomplished so far and remain motivated to continue. It’s amazing value for money and has a very helpful support group / responseful membership community to boot! Great idea!

  30. Lauren –

    Finding Fitness Academy was just what I needed. I will be the first to say that I do not enjoy working out, but these short and simple workouts provide me with a way to get through exercise very effectively. It’s funny, at first when you review the daily workout you’ll say to yourself “this seems like not enough.” and shortly you will realize how tough they are! I definitely recommend these to anyone looking for a structured plan!

  31. Denise (verified owner) –

    I only been at this for 2 months and I’m loving it.

  32. Johannes –

    The Best Functional Fitness/Crossfit Programming.

    Since day one of using the website, I’ve loved every warmup, workout and accessory workout, and extra strength workout. It’s worth every penny. You get your money’s worth. Every Sunday, the next week’s workout is uploaded and you get to see what the week’s programming looks like.
    There are a few repetitions of warmups, and there’s only so much you can do, which doesn’t affect the workout. There’s a huge variation of workouts that can be done with dumbbells, you might need extra stuff now and then.
    The website’s UI works perfectly, you get a quick introduction to how the programming works and what you’ll be exercising every day. You’ll be exercising the upper body and lower body twice a week, and a full-body exercise once a week. You can decide what Workout Split(Exercise and Rest days) works the best for you.

  33. Marianne –

    I absolutely love Fitness Academy! I am a busy mom that runs from pillar to post on a daily basis. Having my workout in my pocket means that I save a lot of time and I have become so much stronger and fitter. The workouts are challenging enough to ensure you improve, yet not complicated, with easy to follow videos to help you with down scaling if you are still in the beginning stages of your journey, or returning after a break. Most importantly the app is user friendly and doesn’t break the bank.

  34. Richard Mclaughlin –

    I do go to the gym and it’s really handy to have quick, fast routine to do before the family wake up. This is perfect for me.
    And it’s an affordable price

  35. Mike (verified owner) –

    I’ve given Fitness Academy a 5 star rating as for me it has everything you could want if working out from home. I lost my XFit box to Covid and the virus also affected the finances of my business meaning I can’t afford to sign up to another box. Fitness Academy’s complete program of warm up, work out and accessory work has given me back the structure I need to work out again.
    They have thought of everything too. Don’t have the right equipment or space to perform some of the WODS, it doesn’t matter they list alternative movements, and there are videos to help explain should you not know how to perform them.
    They’ve just added a strength program too and are working on extra programs to help with your journey to a healthier and fitter you.
    For me they have left no stone unturned and they continue to improve their ‘virtual box’.
    Thank you!

    PS: They’ve thought about community too by creating private Facebook and Insta member groups so you can share your ups, and downs, of your weekly workouts 🙂

  36. Edgar Perdomo (verified owner) –

    Realmente me encanta el programa, soy un “atleta” que entreno desde hace años otras disciplinas y la variedad de ejercicios así como la estructura de la programación de Fitness Academy, me han llevado a obtener grandes resultados!!

  37. Janette (verified owner) –

    100% recommend. It is incredible. They are quick and effective workouts where you can see your own improvement over the weeks. I love it and am so thankful I found it!

  38. Jon Rynerson –

    Fitness Academy is a great program for anyone from beginner to advance levels of fitness. I really appreciate how simple the program is yet it is highly effective. It’s perfect for people who have a busy life but want to be fit because it doesn’t require much as far as gym equipment goes and it doesn’t require hours in the gym. I’m a firefighter so it works well on or off duty because I can get in, get a great workout, and get out without taking up a lot of time. Fitness Academy also provides substitutions and modifications plus movement videos. You never have to wonder how to do a workout or a movement and it’s a program designed for everyone. I really can’t express how awesome this workout program is I just hope you check it out for yourself.

  39. Bruno –

    Easy to follow at home. Complete, simple and effective programming. Very well complemented by the strength program.

  40. Dennis Baril –

    The workouts are extremely effective – and very challenging!! Especially for a 62yr old – highly recommended!!

  41. Francisco Ramos –

    Very helpful tool to train by ourself and still being highly stimulated.

  42. Aman Roperia –

    I’ve been doing training on my own since beginning. So, i was little sceptical about joining the program but after going through the workouts, I literally feel that something was missing in my training. Haven’t tried these workout ever. They tested my strength and endurance to the limit. I recommend WOD Academy to everyone who wanna get strong, improve their fitness level.

  43. Howie –

    I’m really enjoying these workouts! They’re always challenging and there’s lots of variety so they’re never boring. I love the organization into upper body, lower body, and full body. You can adjust the weight you use as needed and there are alternative exercises to substitute if you need to. The videos are great when you’re learning a new exercise. You need minimal equipment and the program is very reasonably priced. I’m glad I subscribed and highly recommend this program!

  44. Evencio Geant (verified owner) –

    My name is Evencio Geant, I am 58 years old, almost 59 in December, I started training with Fitness Academy 7 weeks ago, I am in week 8, after 2 weeks I also included weight training, I have been there for 5 weeks, I am in the sixth . I felt pretty good, it seems like a super workout! I do it in my living room. I’m not one to record myself training, maybe one day I will! I do not speak English well, I am writing with a translator, excuse me if I put something wrong. I congratulate all those who made the decision to start here, I hope you are doing as well as me! keep in touch! hug!

  45. Jaime Del Monte (verified owner) –

    This is my 2nd time to rejoin this offer. This is really a helpful and very useful workout.

  46. Cristian –

    Excellent program for everyday training if you are looking for a realistic 1h wod a day that you can easily combine with a family, kids and work.

  47. Dimitri –

    Excellent!

  48. Geoffrey (verified owner) –

    I don’t have a lot of time to practice and not a lot of equipment.
    This program is perfect for me !
    Thank you

  49. Shelby Gorges –

    I love having a daily workout set along with extra helpful programs included. They give a variety and you’re able to complete it in under an hour.

  50. Carolina –

    This is the perfect workout to do at home or while traveling, it’s easy to follow the videos of the exercises are on point and has a variety of options to modify be it for equipment or training level.
    All at a very reasonable price.

  51. Jos (verified owner) –

    Impresionado.

  52. Yet –

    With the program I have learned many new movements and their correct execution. It is structured so that you can follow it and have a very complete session even if you are a beginner. Also you don’t need a lot of equipment or space.

  53. Cameron S. Fowler –

    This programming is perfect for me with my schedule and the equipment that I have at home. I am able to stay in shape and when I want an extra workout I use the extra programming. Fitness Academy is by far the best bang for your buck.

  54. Rachel (verified owner) –

    I am a fitness instructor and trainer and when I do my own workouts, I don’t want to think. I want to be challenged and just get a great workout in. I have access to weekly programming and I ❤️ it. Keeps me challenged and not bored!

  55. Rosa –

    The programming gas been easy to follow and stay consistent. The ability to scale and the modifications were especially helpful because I am returning to a regular exercise routine. I was able to get my general conditioning back up and regain strength faster than I expected. I’m so glad I found this, can continue improving and stay with it over the long run! Thank you!!

  56. Era (verified owner) –

    I tried many apps but this is my go-to. Everything you need you will find in it. I love the warm-up and cool down too. These are so important for me.

  57. Charlene Stokes –

    Definitely recommend this program! It has the body covered from head to toe. Builds endurance and strength. Keeps workouts different everyday so you don’t get bored. Always look forward to the next days workout.

  58. Deanna (verified owner) –

    I really like Fitness Academy programming. I am able to do crossfit style workouts at home with limited equipment for a fraction of the cost of a gym membership. The modifications and videos are extremely helpful and allow me to do any of the workouts with the equipment I have. I also appreciate the community fbook page.

  59. Jennifer Cruz –

    If you love CrossFit and like to being on top of your game, the weekly programing is for you. You can’t beat the price and the variety in the programming, from weekly schedule to finishers. On top of that if you don’t have all the skills, they’ll have modifications always.. This is a small investment if you can’t go to a CrossFit center and like these kind of workouts go for it. You won’t regret it…

  60. Rene Colon (verified owner) –

    I am very happy with the platform. She is very complete in training and has helped me greatly in my progress. recommended 100%

  61. Ron Smith –

    Love the workouts. Been active for about 8 months and seeing great results.
    Thank you….

  62. Garlen Townsend (verified owner) –

    Excellent workouts with several options for modifications and substitutions.

  63. Priyajha –

    This plan will be perfect for me to take my endurance and stamina to the next level ..

  64. Jen (verified owner) –

    Love all the aspects of this program. I can get a great workout whether I have all the equipment or very little! Would absolutely recommend!

  65. Merli1121 –

    Me encanta y aprendo demaciado de cómo organizar rutinas excelentes 💪🔥🔥

  66. Sebastian Winkelmann –

    Hervorragendes Training und perfekt für zu Hause!

  67. David (verified owner) –

    I am very pleased with what has been on offer in this program. I must admit that due to that fact that I am a mature (53 yr male ) working student, I struggle when the semester gets going. But during the semester breaks I enjoy the programing. As an older athelete reserve Sunday for a long swim( 1.5 to 2 km) and three days on the program this allows for recovery which I need at my age. I love the program and I wish I could do better during the semester periods.

  68. Gerson Hernando Valencia Castaneda –

    Excellent workouts split in different type of exercises and based on build Strenght only with the BW or Dummbells.

  69. Joan tapia –

    Excelente rutinas precisas y concisas

  70. jamal g smith (verified owner) –

    Get programing with plenty of variety. Don’t currently see a better product out there.

  71. Davide –

    The best workout!

  72. Sylvia –

    Excelente programación.
    La recomiendo !!!
    Estoy muy contenta x los logros alcanzados !!! Gracias.

  73. Fred –

    Very good program, would definitively recommand it! Don’t have much time to wod every week but with this program I can still do a lot!

  74. Luke (verified owner) –

    very good mix of workouts and easy to follow. I like the progression both day to day and week to week and am happy with results so far.

  75. Marie Holder (verified owner) –

    I have been using these workouts for quite some
    Time and I do enjoy them!
    Having a workout already picked out with videos for reference helps so much.

    If I have any questions about the workout, the Facebook group is typically quick to respond with help or tips about the exercises.

  76. Laurent (verified owner) –

    Like the simplicity of the platform to access workout. And like the workout too.

    It’s would be really cool also to get a programmation for full body on a 3 day training basis. This is what I’m searching for ^^.

  77. Mandy (verified owner) –

    I’ve purchased Wod programs in the past. I’ve enjoyed the flexibility they come with and the different work outs keep me motivated! 100% recommend

  78. Logan –

    If you are self-motivated or can enjoy this programming with others, your success is guaranteed. It’s a complete program with a warm-up worthy of any serious athlete and workouts designed to help you become a strong, capable, fit athlete. The accessory work satisfies any bro tendency you have. I love it and miss it. I think I’ll go back.

  79. Mike Mann –

    This is the perfect place to go for your functional fitness. Minimal equipment makes it perfect for home gyms or travel workouts. Exercise videos and scaling / substitutions make this perfect for all fitness levels. And the communication from administrators is excellent! Programming is progressive and makes sense! I highly recommend this program for all levels of athletes looking for an excellent and convenient way to add strength and conditioning to your health routine.

  80. Mohamed El tamimy –

    A very good and effective program

  81. Richard Hernandez (verified owner) –

    This has been a journey. What a way to send you workouts right to your phone, easy peasy! You just have to put the work in! I love mixing this in with a good weight training day. WOD is a great full body workout, not just to me but others that are doing the same. Thank you guys!

  82. Jefferson –

    I like the program, I want you to do more exercises, more activity

  83. Mario mendez –

    Excelente me gusto la forma de como combinar todos los ejercicios sin dejar de ser exigente al máximo

  84. Rejane Santos –

    Hello, I’ve been training with you for two months, I really liked your training plan because it’s accessible for different fitness levels. I myself already feel a great muscular and cardio improvement. you are to be congratulated!!!

  85. Tiago Gil –

    Simplicity and easy to follow!

  86. Fr (verified owner) –

    Good morning, merit note that the programs are always very varied, fun and dynamic and I find myself very well, note of “demerit” that sometimes I have to understand the WOD well that sometimes I can’t always interpret it and with the substitution exercises I don’t find myself, I don’t understand if I made the right choice that is reported, but I can admit that it is also my difficulty; )
    Thank you always for the constant support you give to users

  87. Tiko Agir –

    So good 👍 and friendly

  88. Víctor José Rodríguez Jiménez (verified owner) –

    Muy contento, con la programación todos los entrenamientos suponen reto eso es increíble, lo que hecho de menos es un peso estandar en los ejercicios de mancuerna, me refiero por ejemplo power clean( 50lb)o 45lb o 22.5 kg, por lo demás todo va genial….

  89. Prajna Reynolds –

    Workouts with videos incase you don’t know the movement. Everything can be scaled or substituted which leaves zero excuses.

  90. Evan Keet –

    was awsome, put on a ton of muscle faster then I thought possible

  91. Gabriel Samuel Muzika (verified owner) –

    Very high satisfaction with this program. In terms of price, you won’t find such an affordable online program anywhere else that’s this high quality. I was hesitant to purchase it because of my bad experiences with online training programs, and I didn’t believe it could be this great. I highly recommend it—it really helped me progress. If there’s something you don’t understand, the Facebook group will guide you and even explain in detail how to perform an exercise correctly. If you upload a video, they’ll correct you too. It’s really worth it. Greetings from Slovakia.

  92. Mohamed Eltamimy (verified owner) –

    Very good and effective program

  93. Leonardo Ugarelli Batista (verified owner) –

    Its the perfect program for home training. Very happy here.
    Its flexible and adaptable.

    Thanks team

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