PFT21 is not your typical workout routine! While there are many good training programs out there to choose from, most have the same basic flaw: Follow a routine for a certain amount of time and then just keep repeating it. After a while, you either look for a new training program or you stop going to the gym because of a loss of motivation and/or interest.

PFT21 is different! It’s an innovative program in which the exercises change from day to day based on our algorithm to challenge your muscles and to prevent boredom. In all, there are 170 exercises. Having different exercises in a different order with changing Sets and Reps keeps things Fresh & Fun! It helps keep your interest and motivation. It makes working out less of a chore and more of something to look forward to. And, getting to the gym and exercising at least 3 times per week, along with eating a healthy diet, is the best way to get and stay in shape. It takes work — there is no quick fix or shortcuts. But, the results are worth it!

So, how does PFT21 work? When you click the “Choose Workout” button, you will be taken to the “Choose Your Workout” page. You will then choose four options to create your workout. You choose the number of days you plan on working out, the Exercise Level, the Abs Level and the Cardio Level. We reviewed what each option means in the Blog post titled “What does 3B-11 really mean?” You can also see the details of each option on our Home Page in the section “CHOOSING YOUR PROGRAM — AS EASY AS 1, 2, 3 … 4”.

Once you choose your workout options, you then select your display options. The default, and recommended display, is "Daily". You have the option to display your program "Weekly", but that is just for reference if you wanted to see a typical week. Because our workouts are dynamically created, your browser will refresh and delete them before the week is up. Just create a new workout each day.

We also require that you have read our Safety Tips and Terms of Use prior to creating your workout. You need to check the box confirming that you have done so. The "Create Workout" button will not become active until you check the box. We want to make sure you have read both our Safety Tips and Terms of Use at least once before you start using our PFT21 program. You do not need to read them every time you create a workout unless you want to. We do, however, recommend reviewing both often.

If you’re like most members, you will use our PFT21 workouts on your phone at the gym. As you are going through your workout, if you come to an exercise you are not familiar with, we wanted you to be able to view a demonstration of the exercise quickly. If you want to see how to perform an exercise in your workout, you just tap the exercise name and the images will pop up instantaneously. In fact, once your workout is created, you do not even need an internet connection to view the images. The whole idea is to get a quick reference of an exercise and get back to your workout. You also have the option of creating a workout program at home on your computer, printing it and taking it with you to the gym, if you prefer.

We recommend doing the exercises in the order that they appear and not in the order that you may prefer doing them. This helps keep things Fresh & Fun. It also prevents falling back into the habit of doing the same few exercises per body part. The object is to complete the number of Sets and Reps, not to lift the greatest amount of weight. Start out with light weight until you are comfortable with the program. Remember, if the Bench Press, for example, is the last exercise that you do on a particular day, you will not be able to lift as much weight as if it was the first exercise of the day. Reduce the weight to complete the number of Sets and Reps. As you can imagine, it is important to have your workout partner give you a good “spot”.

After you have finished your training each day, we suggest going back to our Home Page. Why? First, the next time you are going to work out, you should check the “Workout Tip of the Day”, which is on the Home Page. Then, once you check the “Workout Tip of the Day”, you can just click the Choose Workout button to create your next workout.

We recommend using the same workout program (i.e. 3B-11) in 4-week blocks. Each 4-week training program is unique and we recommend finishing a 4-week block before changing your workout program. Even if you stay at the same level for 6 months or more, the training programs keep changing in order to keep things Fresh & Fun. This helps keep you looking forward to going back to the gym. And going to the gym and training, along with a healthy diet, is the only real way to get and stay in shape! Yes, this is an innovative program that will get and keep you in aerobic and anaerobic shape at your own pace. So. If you’re serious about getting and staying in shape, use one of our PFT21 training programs today!