Choose Your Starting Level

Not sure where to start? Start with the lowest level you can complete with controlled form. If a level feels too easy after a couple of weeks, move up. If it feels overwhelming, drop down one level and build confidence first.

Each level is a complete workout program with step-by-step video guidance for every exercise.

Beginner Levels

Start here if you’re new or getting back into it.

Intermediate Levels

Start here if you understand the basics and are ready to start building strength.

Advanced Levels

You’ve been training for a while and are ready to push your limits.

See Exactly What You're Buying

Take a look inside the Khaos fitness platform. Explore all 18 workout programs and watch a full walkthrough of an actual workout to see exactly what your membership includes.

How the Levels Progress

Each level is designed to challenge you in a new way without relying only on heavier weight. Progress happens through:

• harder exercise variations
• better control and range of motion
• more stability and coordination
• gradually increased total work

This makes the program effective for both home training and gym training.

Use Your Workout Program Like an App

You can add your workout program to your phone home screen so it opens with one tap, like an app. This makes it easier to stay consistent and pick up where you left off.

Why Trust Me? I've Been There

I’ve always had a passion for self-improvement, but my fitness journey started in a dark place. I avoided cameras and hated seeing myself in the mirror. Eventually, I worked up the courage to walk into a public gym and began building a version of myself I could be proud of.

Over the past five years, I’ve gone from 120 pounds to a lean 175, without steroids or peptides. That transformation took years of training, learning, and showing up even when progress felt slow.

The gym also taught me delayed gratification: putting in the work today for results you might not see for months. That lesson has shaped how I approach the rest of my life, giving me the persistence and confidence to build this business and keep moving forward.

I know what it feels like to struggle with where you are and not know where to start. My goal is to use what I’ve learned over five years the successes, setbacks, and mistakes to help you avoid the pitfalls that slowed me down and make your progress faster.

That means making fitness simple and easy to follow, with clear guidance so you can walk into the gym knowing what to do, even for your very first workout. Less confusion, more confidence, and a clear plan to put your effort into action.

Free Fitnesss Tools

Want a simple answer to how many calories you should eat? Use our calorie calculator to estimate your maintenance calories and get a starting target for fat loss or muscle gain based on your activity level.

Use Calorie Calculator

Curious how strong you are right now? Use the strength score calculator to estimate your one-rep max and compare your strength level over time. It is a simple way to track progress as you get stronger.

Use Strength Score Calculator

Why This System Works

A workout program only works if you can stick with it.These levels are built for consistency first. The goal is not to destroy you in every session. The goal is to help you show up, practice the basics, and steadily build strength over time.

From a health and fitness standpoint, strength work at least 3 days per week is commonly recommended, and many beginners do well with 3 to 4 strength-focused sessions weekly.That is why these levels are built around 3 - 4 workouts per week with recovery built in.

Frequently Asked Questions

1. Which workout level should I start with?

Start with the lowest level you can complete with controlled form. If you are new, Level 1 is the safest place to start. If you plan on training in a gym and want a beginner based plan, start with Level 10.

2. Should I start with home workouts or gym workouts?

Home workouts are a great starting point if you want low pressure and simple setups. Gym workouts are a great starting point if you want machines and a clear structure. The best choice is the one you will actually repeat each week.

3. What should I do if I do not know what to do at the gym?

Start with a beginner-friendly level that uses simple machines and a predictable plan. Levels 10 to 12 are built to reduce guesswork and help you learn the basics.

4. How many days per week should I work out as a beginner?

Most beginners do well with 2 to 3 strength-focused sessions per week. These programs use 3 to 4 workouts per week depending on the level, with recovery built in. Adults are generally advised to include muscle-strengthening activity at least 2 days per week.

5. How long should I stay on each level before moving up?

Stay on a level until workouts feel controlled and repeatable. A simple rule: if you can complete the workouts with good form, recover well, and do not feel overwhelmed, you can move up. If not, repeat the level for another week.

6. Are these workout programs good for building muscle?

Yes. Muscle is built through consistent training and progression over time. As levels increase, you progress through harder movements, more control, and more total work.

7. Can these workouts help with fat loss?

Yes, strength training supports fat loss by helping you maintain or build muscle while you increase your overall activity. Nutrition is the main driver of fat loss, but strength training is a strong complement.

8. What equipment do I need?

Home workout levels require minimal equipment. We recommend one adjustable dumbbell and a dip bar. Other exercises use common household items such as a couch, table, or steps. Gym workout levels incorporate free weights and machines.

9. Do I need a pull-up bar to follow these workouts?

No. Many levels use rows and other pulling variations that do not require a pull-up bar. If a pull-up bar is used later, it is optional and not required to start.

10. How do I add the workout program to my phone like an app?

On iPhone: open the page in Safari, tap Share, then tap Add to Home Screen.
On Android: open the page in Chrome, tap the three-dot menu, then tap Add to Home screen.

11. What if I miss a workout?

Missing a workout is normal. Just continue where you left off. Consistency over months matters more than perfection in a single week.

12. Are the tools really free?

Yes, the fitness tools on this site are free to use to all users. Only the workout programs require payment.

13. What if I am returning after an injury or a long break?

Start one level easier than you think you need and stay in a pain-free range of motion. If you are unsure what is appropriate, check with a qualified clinician or physical therapist.