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The Life-Changing workouts
You've Been Searching For

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Join thousands of people around the globe that are working when they want, where they want, and looking great while doing it.
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Helping people live stronger, happier, and
healthier is what we do best at Paragon.

strong & confident looks good on everybody.

Hi! We’re Paragon Training Methods, an online fitness company obsessed with helping people LIFT big and LIVE big.

Our workouts can be done at home or in a gym and will help you achieve your goals, love your body, and look amazing in just 30, 45, or 60 minutes a day.

Whether your goal is:

  • to run AND lift
  • workout 3 days a week
  • lift from home
  • get stronger
  • enjoy things you love (CrossFit, Olympic Lifting, Peloton)
  • or just look and feel your best
 

… we have fun AND effective workouts to get you there ♥️

No matter which program you choose, you’ll get:

  • fun and effective workouts
  • coaching guidance from some of the best in the industry
  • support and camaraderie from thousands of members
  • tons of educational nutrition fitness resources 
 

All our programs can get you to where you’re trying to go.

  • The question is: WHERE will you be working out from?
  • How many days & how long do you want to lift each day?
Strong and Well-Fed

Where Will You Be Lifting?

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Gym W/ Tons of Equipment and Machines

Our Full Gym programs are for you!

You'll need access to machines, barbell, dumbells, squat rack, and a bench.

At Home / In a Gym Without Machines

Our Home Gym programs are for you!

You'll need access to a barbell, dumbbells, squat rack, bench, and bands.

with dumbbells

Our DB-Only programs are for you!

You'll need access to dumbbells, a bench or box, and resistance bands.

Welcome To Your BEST Life

see results in 30, 45, or 60 minutes per day

13 workout programs to choose from (home and full gym options)

workouts deliver via our training app

detailed responses on nutrition and fitness questions

detailed coaching support and guidance

Our Paragon Training App:
  • programmed warm-ups
  • detailed workouts and lifting tips
  • easily track progress and PR's
  • 6oo+ movement demo videos 
  • modification, substitution, and scaling ideas
  • in-app chat feature to get support from coaches
  • In-app timer to track workout time, rest periods, etc
  • daily monitoring of energy, sleep, soreness, recovery 
Our Training App is like a Chipotle burrito
(packed to the brim with goodness & good times!)

Scroll over phone to see all the awesome features

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Our Paragon Training App:
  • Programmed warm-ups
  • Detailed workouts and lifting tips
  • Easily track progress and PR’s
  • 600+ movement demo videos
  • Modification, substitution, and scaling ideas
  • In-App Chat Feature to get support from coaches
  • In-App Timer to track workout time, rest periods, etc
  • Daily monitoring of energy, sleep, soreness, recovery

tons of free nutrition and fitness resources

2-3 REST DAYS PER WEEK (SO YOU CAN LIVE A BIG LIFE OUTSIDE THE GYM)

support + camaraderie from thousands of likeminded members

Option to do zone 2 and zone 5 cardio (but only if you want to)

Daily monitoring of sleep, energy, mood, stress, and recovery

Choose your membership based on where you'll lift
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Full Gym
Membership Bundle

These workouts are for those with access to machines, barbell, DB’s, squat rack, and bench.

To follow these workouts, you’ll need access to machines, cable machines, and lots of gym equipment.

  • Workouts: have progressive overload and are mostly Hypertrophy focused (cuz life is too short not to look and feel amazing)
  • Training Cycles: typically 6 or 12 weeks. Programming is periodized and alternates  between Hypertrophy and Strength (so you easily see progress and won’t hit plateaus) 

Picking a program is easy – you just need to know how many days and how long you want to workout!

  • 5 Day Physique
    • 60-75 min workouts
    • 5 days x lower, push, pull, lower, upper
  • 4 Day Physique
    • 60-75 min workouts
    • 4 days of upper/lower splits
    • Our most popular program!
  • 3 Day Physique
    • 60-75 min workouts
    • 3 days of upper, lower, full body
    • great option for combining with running, race training, or other sports and hobbies
  • 45 Minute Physique
    • 45 min workouts
    • 4 days of upper/lower splits
  • Barbell, dumbbells, squat rack, bench, machines, cable machines 

3 Day Physique or 45-Minute Physique are for you!

  • Doing cardio is completely optional, but is programmed in our app for those who want it:

    • up to 3 potential  cardio sessions per week
    • can run, bike, swim, ski erg, ruck, etc
    • choose: zone 2 or zone 5

Need to scale a movement, modify programming, or don’t have access to a piece of equipment?

No sweat! We list several options in our app. 

For example: Barbell Back Squat, Machine Hack Squat, or Foam Roller Hack Squat.

Short on time?
Our 45 Minute Physique or 3 Day Physique programs are perfect for those super busy days (or seasons) of life!

Home Gym
Membership Bundle

These workouts are for those working out at home or in gyms without machines (ex: CrossFit gyms).

Working out from home doesn’t have to meet getting “less” of a workout.

Look great, feel great, get strong, and have a good time – all while not having to leave the comfort of your home.

Similar to our Full Gym programs, workouts have progressive overload, and training cycles alternate between Hypertrophy and Strength.

  • 5 Day Home Gym Physique
    • 60 min workouts
    • 5 days – lower, push, pull, lower, upper
  • 4 Day Home Gym Physique 
    • 60 min workouts
    • 4 days of upper/lower body splits
    • Our most popular program, minus the machines and cable machines (:
  • 3 Day Home Gym Physique 
    • 60 min workouts
    • 3 days of upper, lower, full body
    • Great for combining with running or other sports and hobbies you love
  • Strength/Metcon
    • 60-75 min workouts
    • 4-5 days of workouts
    • Our take on a more sustainable approach to CrossFit and functional fitness
    • Strength training, Olympic Weightlifting, gymnastics, fun metcons – but put together in a way that won’t leave you feeling beatdown or burnout 
  • DB Quickie
    • 30 min workouts
    • 4-5 days per week
    • When Quickies only take 30 minutes, there’s always time to “get it in” (:
    • perfect for those busy days/seasons of life
  • Barbell, dumbbells, squat rack, bench, resistance bands
  • If Strength/Metcon or doing Cardio Zone Add-On Program, you’ll need a jump rope, bike, rower, ski erg, etc
  • 3 Day Home Gym Physique or 30 Min DB Quickie is for you!

  • Doing cardio is completely optional, but is programmed in our app for those who want it:

    • up to 3 potential  cardio sessions per week
    • can run, bike, swim, ski erg, ruck, etc
    • choose: zone 2 or zone 5

Need to scale a movement, modify programming, or don’t have access to a piece of equipment?

No sweat! We list several options in our app. 

For example: Barbell Back Squat, Foam Roller Hack Squat, or Landmine Hack Squat.

Short on time?
Our beloved 3 Day Home Physique is for you. This program is also perfect for combining with other sports and hobbies!

DB-Only
Membership Bundle

These workouts are for those working out with minimal equipment. You’ll need lots of dumbbells.

There’s sometimes this connotation that home workouts or dumbbell workouts aren’t “as good” of a workout. Prepare to have your mind blown! 

Paragon grew like wildfire during shutdown as our DB programs still have structured training cycles, repeating movements, and progressive overload.

Even with minimal equipment, our members were STILL getting stronger, improving their physique, and seeing lift PR’s and progress while at home.

Our dumbbell programs are a true testament to how Bryan loves to nerd out over the latest research and get creative on helping members maximize results and get incredible workouts.

Still build muscle, get strong, work towards your goals, and look great while doing it – guaranteed!

  • 5 Day DB Physique
    • 60 min workouts
    • 5 days – lower, push, pull, lower, upper
  • 4 Day DB Physique
    • 60 min workouts
    • 4 days of upper/lower body splits 
  • 3 Day DB Physique 
    • 60 min workouts
    • 3 days of upper, lower, full body
    • Great for combining with running or other sports and hobbies you love
  • DB Quickie
    • 30 min workouts
    • 4-5 days per week
    • When Quickies only take 30 minutes, there’s always time to “get it in” (:
    • perfect for those busy days/seasons of life

Dumbbells, a box or bench, resistance bands

  • 30 Min DB Quickie or 3 Day DB Physique are for you!

Doing cardio is completely optional, but is programmed in our app for those who want it:

  • up to 3 potential  cardio sessions per week
  • can run, bike, swim, ski erg, ruck, etc
  • choose: zone 2 or zone 5

Need to scale a movement, modify programming, or don’t have access to a piece of equipment?

No sweat! We list several options in our app. 

For example: DB Romanian Deadlift, Single Leg DB Romanian Deadlift, B-Stance DB Romanian Deadlift 

Short on time?
DB Quickie is for you! When workouts only take 30-minutes, there's always time to "hit it and quit it" and "get it in" ♥️

At Paragon, We Believe That:

Paragon Cycle Blog Images With Coach Working on Deadlift.
"Thanks Paragon for encouraging women to take up space + eat food!"
- Paragon Member, Maria Burke
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Try our workouts for free
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Want FREE Sample Workouts From Each of Our Paragon Programs?