This training plan is designed for runners who want to resistance train 2 days per week.

This training plan features 3 days per week with every body part emphasized.

This plan splits 3 days into emphasizing Push, Pull and Leg training

This plan is designed for beginners using only dumbbells with volume across 3 days per week.

This plan is split into bodyparts with a full body workout at the end of the week

This training plan is split bodypart for 4 days per week.

This plan is focused on glute training with upper body mixed in.

This plan feautures 4 upper body training days with 2 lower body days mixed in.

This training plan features 2 upper and 2 lower body days.

This plan features full body training in a circuit style fashion.

This plan, made by Coach Tyler, focuses on 4 days broken into push, pull alternating days.

This plan, made by Coach Sarah, splits the week into 2 upper and 2 lower body days.

This plan focuses on bodyweight only movements for beginners.

This plan spreads volume across 4 days with dumbbell only training for beginners.

This plan focuses on a bodyweight training style in an upper/lower split that you can do at home.

This plan uses resistance bands at home with volume spread over 4 days.

This plan features 5 days of training with 2 upper, 2 lower and 1 core day.

This plan features 5 days of training with 2 upper, 2 lower and 1 core day.

This plan, made by Coach Ben, features 5 days of bodypart training with DB only training and a YouTube demonstration video by Coach Ben in the plan.

This plan, made by Coach Ben, focuses on female training over a 5 day per week cycle with a YouTube demonstration video by Coach Ben in the plan.

This plan, made by Coach Ben, focuses on male training over a 5 day per week cycle with a YouTube demonstration video by Coach Ben in the plan.

This plan features 5 days of training with 2 upper, 2 lower and 1 core day with progressive overload.

This plan features 5 days of training with 2 upper, 2 lower and 1 core day with progressive overload.

This plan feautures 4 upper body training days in a bodypart split with 1 lower body day mixed in.

Coach Paul shares one of his favorite training plans with a push-pull-legs split

This plan features dumbbell only training split over 5 days with progression.

This plan features a higher volume (sets/reps/exercises) weekly plan for the gym.

This plan focuses on bodyweight only movements for beginners across 5 training days.

This plan uses only dumbbells you can complete at home over a 5 day split.

This plan uses basic home gym equipment with a 5 day bodypart split.

This plan can be done at home using basic equipment with volume spread over 5 days.

This training focuses on a home gym style with 5 days of training with progression.

This plan features higher volume training spread over 5 days in a home gym.

This plan is great for home or commercial gym equipment for beginners with a 5 day split.

This is a great handout from Coach Ben explaining the rationale behind Rep Tempo and why it is important.

Coach Ben dives into Rep Tempo and why it is important.

Coach Steph provides a helpful list of accessory movements to round out your training plan!

This plan features tips and suggestions for how to progress in cardio.

In the document, you’ll find a sampling of many days of menus that you can use to reach your goals while staying in line with a diet style that you enjoy!

Please be sure to determine your personal needs, trying to find progress while eating as much as we can as opposed to eating as little as possible.

There is a calorie calculator at http://www.prophysique.com/calculator to help you get started!

This meal plan is designed witih a balanced diet of protein, fats and carbs for 1200 calories.

This meal plan contains two sample days with 1250 calories in a balanced and lower carbohydrate approach.

This meal plan provides 3 days of paleo meals at 1300 calories.

This meal plan gives menu options for 1500 calories in a balanced diet approach.

This plan provides two options for meals at 1500 calories with a balanced and low carbohydrate plan.

This plan provides two options for meals at 1500 calories with a balanced and low carbohydrate plan.

This meal plan provides two options for a balanced and low carb plan at 1750 calories

This meal plan lays out a balanced diet with food swaps at 1800 calories.

This meal plan provides two options of menus for balanced and low carb plans at 2000 calories.

This meal plan spans 5 days of balanced options at 2000 calories.

This plan provides a sample menu with food swaps at 2100 calories.

This plan provides two options of menus at 2250 calories.

This meal plan provides options for a full day of eating with food swaps at 2400 calories.

This meal plan spans 5 days of balanced options at 2500 calories.

This meal plan spans 5 days of balanced options at 3000 calories.

This meal plan spans 5 days of balanced options at 3500 calories.

This meal plan spans 5 days of balanced options at 4000 calories.

This meal plan provides 3 days of keto meals at 1300 calories.

This meal plan provides 3 days of keto meals at 1800 calories.

This meal plan provides 3 days of keto meals at 2100 calories.

This meal plan provides 3 days of paleo meals at 1500 calories.

This meal plan provides 3 days of paleo meals at 1700 calories.

This meal plan provides 3 days of paleo meals at 2000 calories.

This meal plan provides vegan options with food swaps at 1200 calories.

This meal plan provides 3 days of vegan meals at 1300 calories.

This plan provides a vegan menu at 1250 calories.

This plan provides vegan options with food swaps at 1500 calories.

This plan provides a sample vegan menu at 1500 calories.

This plan provides 3 days of vegan meals at 1600 calories.

This plan provides 5 days of vegan meals at 1500 calories.

This plan provides a sample vegan meal plan at 1750 calories.

This meal plan provides vegan options with food swaps at 1800 calories.

This plan provides 3 days of vegan meals at 2000 calories.

This meal plan provides a sample menu of vegan meals at 2000 calories.

This plan provides vegan options with food swaps at 2100 calories.

This plan provides 5 days of vegan meals at 2000 calories.

This plan provides a sample menu of vegan meals at 2250 calories.

This plan provides 5 days of vegan meals at 3000 calories.

This plan provides 5 days of vegan meals at 3500 calories.

This plan provides 5 days of vegan meals at 4000 calories.

This video reviews the Core Nutritionals muscle building and recovery product, Core BOLIC. Use code TRANSFORM for 20% Core Products!

This video explains the benefits of using Core HARD for muscle building and stress management. Use code TRANSFORM for 20% Core Products!

This video reviews the different Protein options available from Core Nutritionals. Use code TRANSFORM for 20% Core Products!

This video goes over the stim and non-stim pre-workout options from Core Nutritionals. Use code TRANSFORM for 20% Core Products!

This handout contains a list of Coach Ben's Beginner Nutrition Series on YouTube with helpful vidoes for those starting their nurition journey.

This handout contains a helpful guide for starting to track your nutrition featuring Coach Ben.

This handout contains links to training plan video demonstations by Coach Ben.

This cardio plan helps runners train for a 5K in 12 weeks.

This cardio plan helps runners train for a 10K in 12 weeks.

This training plan is designed for runners who want to resistance train 3 days per week.

This training plan is designed for runners who want to resistance train 4 days per week.

This is the Day 1 Card which must be included in ALL photo submissions (including the scale photo). Submissions missing the appropriate Card will not be eligible for prizes.

This document contains the official rules of the New Year, New Start 2025 Transformation Challenge.

This plan provides a 3 day training plan for potential bikini competitors.

This plan provides a 4 day training plan for potential bikini competitors.

This plan provides a 5 day training plan for potential bikini competitors.

This plan provides a 3 day home gym training plan for potential bikini competitors.

This plan provides a 4 day home gym training plan for potential bikini competitors.

This plan provides a 5 day home gym training plan for potential bikini competitors.

This plan provides a 2 day full body training routine with video demonstrations with Coach Ben.

This plan provides a 5 day intermediate training plan with moderate volume.

This plan provides 3 days of optional vacation workouts with minimal equipment/bodyweight.

This handout provides helpful mobility and strength exercises for ankles.

This handout provides easy substitutions when baking with Coach Steph.

This video features Coach Christina welcoming you to the Challenge and gives you some helpful tips on getting started!

This video playlist from Coach Ben is very helpful for those getting starting with nutrition!

This macro calculator can help you find your starting calorie and macros based on your goals (fat loss, muscle building, etc.)

This is the link to join the official Facebook Group for the New Year, New Start Challenge! You must answer the security question and agree to the rules in order to assure the group remains exclusive to registered participants only. Admission to the Facebook group requires manual approval. Please allow 12 to 48 hours to be admitted. If you have trouble accessing the Facebook group, please email Christina at christina@prophysique.com.

The portal for Day 1 Photo Submissions will open on Monday, February 10. Be sure to use the email you enrolled with when entering your data! The Day 1 Card PDF will be available on the Downloads webpage and available in the Facebook Group under "Files” beginning February 9. Please PRINT or DISPLAY the Day 1 Card in ALL PHOTO SUBMISSIONS.
In photos the contestants are to stand with their arms at their sides and to include their entire body (face must be visible), at least from the knees up. Photos should be taken against a plain background. All photographs including the scale pictures should have the appropriate Day 1 or Final Card visible. Photos missing the appropriate Day 1 or Final Card will not be eligible for prizes.
Picture 1: scale (with Day 1 Card visible)
Picture 2: front, arms at your side, relaxed (with Day 1 Card visible)
Picture 3: side, arms at your side, relaxed (with Day 1 Card visible)
Picture 4: back, arms at your side, relaxed (with Day 1 Card visible)
Picture 5: flexing, any pose! (with Day 1 Card visible)
Copyrighted photos will not be accepted unless a signed release of use to Pro Physique Inc. is provided.

This meal plan provides Fall food options at 1600 Calories.

This meal plan provides Fall food options at 1600 Calories.

This meal plan provides Fall food options at 1600 Calories.

This meal plan provides Fall food options at 2000 Calories.

This meal plan provides Fall food options at 2000 Calories.

This meal plan provides Fall food options at 2000 Calories.

This meal plan provides Fall food options at 2400 Calories.

This meal plan provides Fall food options at 2400 Calories.

This meal plan provides Fall food options at 2400 Calories.

Coach Steph provides a helpful list of core movements to round out your training plan!

Coach Steph provides a helpful list of options for mobility work to aid in recovery!

Coach Steph helps you plan out a High Intensity Interval Training Workout!

Coach Lexie shares a 5 Day plan to help you build muscle with the goal of competing in the bikini division.

Coach Ben shares some helpful tips on how to determine your starting weights in your new training plan.

Coach Christina shares her favorite knock off Starbucks recipe for Cranberry Bliss Cups

Coach Christina shares a warm family friendly recipe that fills you up and keeps you warm this winter!

Need help staying accountable with your daily habit goals for the Challenge? Check out our 90 Strong Daily Habit Tracker! You can print this sheet or use Adobe Acrobat to save and fill in your sheet!

This training plan uses machines and dumbells for resistance training 2 days per week designed by Coach Stephen.

This training plan uses RPE (rate of perceived exertion) for resistance training 2 days per week designed by Coach Stephen.

This training plan uses RPE (rate of perceived exertion) and a focus on lower body for resistance training 3 days per week designed by Coach Stephen.

This training plan uses RPE (rate of perceived exertion) for resistance training 3 days per week designed by Coach Stephen.

This training plan is for intermediate or advanced lifters with RPE scales and a training plan split over 5 days.

This training plan is designed for men newer to the gym setting, using machines and dumbells for resistance training 4 days per week designed by Coach Ron.

This is a fun training tip from Coach Ben about arm training!

Check out this macro friendly receipe for Buffalo Chicken Dip from Coach Christina!

Check out Coach Christina's Facebook Live on February 10!

This is a past Facebook Live from the Fall 2024 Challenge with Coach Ben.

This is a past Facebook Live from the Fall 2024 Challenge with Coach John.

This is a past Facebook Live from the Fall 2024 Challenge with Coach Priscila.

This is a past Facebook Live from the Fall 2024 Challenge with Coach Danika.

This is a past Facebook Live from the Fall 2024 Challenge with Coach Paul.

This is a past Facebook Live from the Fall 2024 Challenge with Coach Sarah.

This is a past Facebook Live from the Fall 2024 Challenge with Coach Stephen.

Check out Coach Ben's Facebook Live on February 21!

Learn more about Core Nutritionals Core BURN! Use code TRANSFORM to save 20% on your order!

Learn more about Core Nutritionals Core CREATINE! Use code TRANSFORM to save 20% on your order!

Learn more about Core Nutritionals Core HARD! Use code TRANSFORM to save 20% on your order!

Learn more about Core Nutritionals Core ISO Protein! Use code TRANSFORM to save 20% on your order!

Learn more about Core Nutritionals Core POISE! Use code TRANSFORM to save 20% on your order!

Learn more about Core Nutritionals Core VEGAN Protein! Use code TRANSFORM to save 20% on your order!

Check out Coach Sarah's Facebook Live on February 28!