Programs

As a member, you’ll get access to ALL of our amazing programs.
No matter where, when, or how you workout, you’ll find a program you love at Paragon.

 

Many of our programs have both at-home & full gym options. Here’s the equipment you’ll need:

Dumbbell Programs: a minimum of 2-3 pairs of DB’s. Pairs of light/medium/heavy for you would be great (:
*Full Gym Programs: Barbell, Dumbbells, Squat Rack, Bench

Physique + DB Physique

4 days x 60-min OR 3 days x 90-min

Need: Dumbbells OR Full Gym*

Physique is our most popular Paragon program for those that want to help you look and feel damn good. Want to improve your body comp? Gain muscle?  Get stronger? Hit new lift PR’s? Looking for a excellent program to pair with a calorie deficit while you work to lose body fat? Physique is for you!

Workouts: All the lifting, strength training, and bodybuilding accessory work guaranteed to make you look and feel incredible. No programmed cardio or conditioning

Sessions Per Week: Your choice of

  • 3 days x 90-min workouts
  • 4 days x 60-75 min workouts
Equipment Required:

  • DB Physique: 2-3 sets of Dumbbells
  • Physique: Barbell, Dumbbells, Squat Rack, Bench. Machines are optional – You do NOT need machines to follow Physique, but have the option to use them

Only Want to Lift 3-Days a Week?

In a busy or stressful stage of life? Other athletic endeavors you also love doing? Kids keeping your schedule packed? Traveling a ton or can’t spend tons of days in the gym? 3-Day Physique is the program for you!

Physique workouts are for those who want to look & feel great. But less days in the gym doesn’t have to mean less progress/less results. Same training volume as 4-Day Physique, just delivered across 3 days of 90-min sessions (vs 4 days of 60-min sessions) per week.

Workouts:  All the lifting, strength training, and bodybuilding accessory work to help you look great. No programmed cardio or conditioning.

Sessions Per Week:
3 Full Body Lift Days

Equipment Required:

  • Barbell, Dumbbells, Squat Rack, Bench
  • Machines = optional. You do NOT need machines to follow Physique programs, but you do have the option to use them

3-Day Physique

90-min workouts

Need: Full Gym*

Hybrid Cardio/Lift + 
DB Hybrid Cardio/Lift

60-75 min workouts

Hybrid: Barbell, DB’s, Squat Rack, Bench

DB Hybrid: 2-3 Pairs of Dumbbells

If you want the best of both worlds and love lifting AND getting out of breath, this is the program for you!

Choose Your Cardio: you can run, swim, row, ski erg, or bike. You can also sub in your own running/endurance training or your own cardio classes (Peloton, spin, Orange Theory Fitness, etc)

Workouts: cardio (of your choice) + lifting and strength training, Olympic Weightlifting, functional fitness movements (thrusters, DB snatches, etc), bodybuilding accessory work, and metcon/conditioning work.

Workouts Per Week:
3 Full Body Lift Days, 2 Cardio Days

Equipment Required:

  • Hybrid Cardio/Lift: Barbell, DB’s, Squat Rack, Bench
  • DB Hybrid Cardio/Lift: 2-3 Pairs of Dumbbells

If you love high-intensity exercise, come from a CrossFit background, or get bored of workouts easily, this is the program for you.

Paragon is our take on functional fitness & what we wish workouts looked like for those with no desire to compete at a high level.

Most people want the best of all worlds: to feel great, to lose body fat, to gain muscle and see lift PR’s, and most importantly — to have fun. So we made a program (that’s evidence-based and backed by science) that could accomplish just that.

Workouts: lifting and strength training, Olympic Weightlifting, lots of bodybuilding and accessory work, functional fitness movements (thrusters, DB snatches, etc), kipping gymnastics, metcons/conditioning pieces.

Equipment Required:
Barbell, Dumbbells, Squat Rack, Bench

Workouts Per Week:

  • 4 Lift Days
  • Optional 5th Day: Upper Body Pump Sesh, Olympic Weightlifting Session, or hop in a class at your gym

Paragon

60-75 min workouts

Need: Barbell, Dumbbells, Squat Rack, Bench

Dumbbell Quickie

30-min workouts

Need: 2-3 pairs of dumbbells

Working out from home or with minimal equipment? Traveling a lot? New parent? Busy badass who’s just short on time right now? Brand New to Lifting? DB Quickie is the program for you!

DB Quickie workouts are insanely fun and will help you build muscle (without requiring tons of your time or workout equipment)​. When workouts only take 30-minutes, there’s always time to get it in!

Workouts: 
Compound lifts, bodybuilding, bodyweight movements, conditioning/HIIT/metcon-pieces

Equipment Required:
2-3 Pairs of Dumbbells (but the more the merrier!)

Workouts Per Week:

  • 4 Lift Days
  • Optional 5th Day: Conditioning

Working Out From Home?

Not all “at-home” or “minimal equipment” programs are created equal. Remember that first week of shutdown when we saw the fitness industry spamming workouts that encompassed tons of jumping squats and thousands of burpees?

Paragon grew like wildfire during this time because we offered workouts with progressive overload that could be done with minimal equipment and members could still have fun, still achieve their goals, and still look damn good (even though they couldn’t go to the gym).

There can also sometimes be this connotation that “at-home” or “DB-only” workouts aren’t “as good” as workouts with a barbell and heavy weights. As always, that’s not necessarily true and not all programming is created equally (:

Programming Expert, Bryan Boorstein lives for nerding out over the latest research and loves getting creative and on how to help our members maximize their results and get incredible workouts, regardless of how much equipment and time members do or don’t have. 

Most Popular

DB Physique

A dumbbell-only version of our most popular workout program guaranteed to help you look and feel your best. 4 days of bodybuilding and lifting, 1 optional conditioning day.

Cardio Lovers

DB Hybrid Cardio/Lift

For those who love lifting and cardio. 3 days of lifting, 2 potential days of cardio. You can run, row, swim, or even ride your Peloton! You can also sub in your endurance training.

Short on Time

DB Quickie

If you’re in a busy stage of life or short on time to workout, we have you covered. When DB Quickie workouts only requires 2-3 pairs of DB’s & 30-min!

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