Training Programs

Chris Gates in the gym

Below, you’ll find access to this month’s training program, as well as EVERY program we’ve ever done in Training Camp.

Programs are sorted chronologically. Click on a month to view the program and download your copy.

September 2026 Program:

(Watch the program overview video above before downloading your programs!)

Choose from a 2-day or 3-day program below. For each program, there is a PDF version as well as an Excel spreadsheet. I’d recommend downloading both. The spreadsheet is best for tracking your performance and analyzing progress over time, but the PDF is often the most user-friendly to reference and follow when actually doing the workouts.

2-Day Spreadsheet
3-Day Spreadsheet
4-Day Spreadsheet

HOW TO NAVIGATE YOUR TRAINING PROGRAM

^ Click on this link for more information about how to use the training programs and customize them to your experience level, equipment, and more.

Additionally, here’s the recommended cardio routine for this month! This is a cardio routine you can do however many times you’d like to throughout the week. I’d recommend at least once, but no more than 3 times per week.

Be sure to reference the PDF guide on how to choose the right form of cardio so you can perform this routine based on your preferences and available equipment.

September 2026 Cardio
How to Choose Your Cardio

Archived Programs:

2026:

2025:

2024:

Chris Gates Fitness 2026 . Powered by WordPress