Training Programs

The classic Push Pull Legs split performed twice per week for maximum muscle growth. Each muscle group is trained twice weekly with a mix of compound and isolation movements.

Jim Wendler's proven 5/3/1 system built around four core barbell lifts with slow, steady progression. One of the most respected strength programs ever created.

A four-day upper/lower split that combines heavy power days with higher-rep hypertrophy days for the best of both worlds: strength and size.

A balanced four-day split that trains the upper and lower body twice per week. An excellent intermediate program that balances volume, frequency, and recovery.

A minimalist 10-week program that maintains and builds strength and muscle in just 2 training days per week — built for people who genuinely cannot commit to more.