Click the links below to view our program list and get details about each workout program.

Men's Workout Programs   |    Women's Workout Programs

About our Workout Programs

Our programs work! It's just that simple. What’s more we guarantee that you will achieve far superior results over any other weight training program that you can find, anywhere!!!!!!!!!!!

How can we make such a guarantee?

We can make such a guarantee because all of Questformuscle.com’s weight training programs have been designed and developed by our Director of Training, Alfonso Duran. They are the result of over 30 years of practice and statistical records, combined with Mr. Duran’s entire lifetime of experiences both as an athlete, and as a coach, in such areas as bodybuilding, power lifting, olympic lifting, boxing, cycling, swimming, track and field, and general fitness.

Mr. Duran has used these same Men’s and Women’s weight training programs for over the past 30 years with his own personal clients to yield tremendous and dramatic results for Men in the areas of general fitness, conditioning, increased muscle mass size, explosive power, muscular definition, endurance, stamina, and in competition for body building, power lifting and Olympic lifting meets; and for Women in the areas of shaping, toning, fat loss, improved stamina, conditioning, endurance, and energy levels, as well as, in improving your coordination and flexibility. Now these programs are available to you exclusively by Questformuscle.com.

What types of weight training programs does Questformuscle.com offer?

Questformuscle.com offers a complete line of Men’s and Women’s training programs for all levels of weight training athletes, from the beginner to the advanced and elite individual. For Men we offer weight training programs for General Conditioning, Body building, Power lifting, and Bench press specialization. For Women we offer a complete line of Women’s Shaping & Toning programs. Whether your goal is to get in shape or prepare yourself for your next competition Questformuscle.com has the program for you. Just check out our workouts program page and decide on what the right program is for you.

How are the programs designed?

All of our Men’s and Women’s weight training programs have been designed, taking into consideration each individuals specific goals, level of development, and work load capacity. Our workout programs are further designed based upon the training principals of Variable Dynamic Overload/Multiple Micro-Periodization in Stages. Variable Dynamic Overload/Multiple Micro-Periodization in Stages is a system of training that breaks up your weight training into different cycles (5-9 week intervals). 5-9 weeks is the optimal amount of time that you can perform a weight training program and produce results before your body becomes accustomed to the training and adapts. In order for you to continue to produce results you must vary your training while still adhering to certain training principles. This can be accomplished by changing your training program or by increasing the workloads that you are training with. This is why Questformuscle.com gives you the option of either re-ordering your current program submitting to us your new max weights for the key muscle groups of your body or ordering the next program in succession in our training cycle. By changing your workouts in either fashion every 5-9 weeks you will ensure continued results in your training and prevent boredom. This makes training both enjoyable and highly productive. For more information about Variable Dynamic Overload/Multiple Micro-Periodization in Stages please refer to our about us page.

What makes our weight training programs dynamic?

What makes our weight training programs dynamic is that your program will supply you with the exact weights to train with for each of the key exercises (bench press, shoulder press, squat, and deadlift) for men. The weights for these exercises can be obtained by using our estimate max calculator which is provided for you as you input the data that is necessary to create your program. It is this feature that makes our programs unique, highly productive, and ensures that your program has been customized specifically to your individual workload capacity.

Why did Mr. Duran design such a system of weight training?

Mr. Duran designed this system of Variable Dynamic Overload/Multiple Micro-Periodization in Stages in order to both achieve the rapid and dramatic results for his personal training clients that quickly made him into one of the most sought after personal trainers in the world, and for his desire to help others that where frustrated with their training and couldn’t produce the results that they were trying so hard to obtain. Mr. Duran’s training system is based solely on the philosophy of “maximum results in minimum time”. Results, results are what matter!

What kind of results are we talking about?

Mr. Duran's weight training athletes have attained over 191 first place trophies at the national level or higher, including some world record holders. Mr. Duran currently trains athletes in such states as Washington, Florida, Texas, and New York, and he is also involved in the training of a team of Olympic weightlifters in Tennessee.

What areas do your training programs focus on and why?

All of Questformuscle.com’s weight training programs focus on training your major muscle groups while also training your minor muscle groups. The reason for this is that it is your major muscle groups (chest, back, and legs) that require the most amount of energy to train, yield the most results, and simultaneously train your minor muscle groups (shoulders, arms, and calves). With the exception of our Men’s General Conditioning Program I and our Women’s Shaping & Toning Training Program I all of our other weight training programs are dynamic and use the input that you supply to develop your fully customized program. The reason for this is that our Men’s General Conditioning Program I and our Women’s Shaping & Toning Training Program I are beginners level programs and are designed for people that have either never weight trained before and are just getting started or for someone that has had an extended lay off from training, typically 6 months or more. As well, when you are either just starting to weight train or are starting back after a layoff, your strength, conditioning, stamina, endurance and coordination will need time to adapt before you can be given the exact weights to train with for your dynamic weight training program.

What’s the difference between our Men’s and Women’s weight training programs?

The difference between our Men’s and Women’s weight training programs is that our Men’s weight training programs target the upper and lower body by focusing on the key muscle building exercises, the bench press, shoulder press, squat, and deadlift, and that our Men’s programs yield tremendous and dramatic results in the areas of general fitness, conditioning, increased muscle mass size, explosive power, muscular definition, endurance, and stamina; while our Women’s weight training programs target the upper and lower body by focusing on the bench press and squat exercises, and yield rapid and noticeable results for Women in the areas of shaping, toning, fat loss, improved stamina, conditioning, endurance, and energy levels.

Why buy a weight training program from Questformuscle.com?

When you buy a weight training program from Questformuscle.com you get the best weight training program that there is period. For starters, no 2 workouts are exactly the same, so that you will never be bored in the gym again. You also get a complete and easy to follow set of guidelines to ensure that your workouts are always safe, fun, and most importantly highly productive. As well, you won’t be spending countless hours in the gym; your workouts are quick and efficient and can be completed in about one hour. Think about it in as little as 3-4 hours per week you can be on the road to getting into the best physical shape of your life. In addition, you get a tremendous discount off our off-line prices; you can get a fully customized 6-9 week weight training program from between $10.00 to $15.00, that’s a $15.00 savings. Compare that to personal trainers that charge anywhere from $25.00 and up for just one workout. And did we mention that our programs are instantly created On-line by you the user, and are immediately available for you to print out and save, there is no wait, so get started today.

Here is a short list of what’s included in your program:

1-A customized workout for each day of your training program (each daily workout is different, different exercises, sets, repetitions, and body part training splits because maximum variety yields maximum results)

2-The exact weights to use for the bench press, shoulder press, squat and deadlift exercises for our men’s training programs, or the exact weights to use for the bench press and squat exercises for our women’s training programs. These weights are calculated based upon your maximum weight input that can be determined by using our Estimate Max Calculator

3-A complete and easy to follow set of guidelines for performing your workouts

Including: