Everyone has a level.

Are you a
Level 5?

Free, science-informed 30-day challenges matched to where you actually are — from your first knee pushup to 100-rep territory.

Find out in 2 minutes Browse challenges

The five levels

Every FLF challenge, article and training plan is built on one simple scale. You always know where you stand — and what's next.

1Beginner
2Novice
3Advanced
4Expert
5Pro

Free 30-day challenges

Each challenge is a printable 30-day plan: 5 training days a week, 2 rest days, stretching built in, and steady progressive overload toward a goal that will genuinely surprise you.

Pushups

From knee pushups to 100 decline pushups. 9 plans across 5 levels.

Get the plan

Situps

From your first 20 to 225 ab-mat situps. 9 plans across 5 levels.

Get the plan

Squats

From air squats to Bulgarian split squats. 9 plans across 5 levels.

Get the plan

More than muscle

FLF Body

Level-based challenges and training methods, with rest and recovery treated as seriously as the work.

FLF Mind

Daily motivation, discipline and faith. Follow @fivelevelfit_motivation for your daily fuel.

FLF Knowledge

Short, science-backed reads — starting with how many steps you really need.