Free ZEUS Training Guide

Full sessions. Busy-day options. Your next step.

Your life changes.
Your training can too.

You still want to get stronger, build muscle and feel like yourself. You need training that fits the time you actually have.

Get 15 sample workouts across five ZEUS programs, each with a full session and a 20-minute option.

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ZEUS Training Guide: full sessions and 20-minute options

Find your style.

Three example days from each program.

BUILD HIBB · STRONG · SWOLE · CARDIO LIFTING · BODYBUILDING

Choose your time.

Use the full session when you have the time. Choose the 20-minute version when your day calls for it.

Know what to do.

Clear exercise lists, sets, reps, rest and coaching. Open it on your phone or print it out.

You don't have to have it all together.

Some seasons give you an hour. Others give you 20 minutes. Sometimes 10 minutes is what you have. Your priorities can change without your own well-being disappearing from the list.

I'm Nick Urankar, five-time CrossFit Games athlete and the coach behind ZEUS Method. My philosophy is Never Zero. Choose something that fits today. Recover when you need it. Keep yourself in the game for whatever comes next.

You bring the effort. I'll help you find a way to make it fit.

These are sample sessions, not a 15-workout weekly schedule. Choose one style and follow the recovery guidance. Shorter sessions include less training volume than the full versions.