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.

The legendary training split used by Arnold Schwarzenegger during his competitive bodybuilding career. High volume, high frequency, and designed for maximum muscle growth.

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.

The perfect beginner program. Three full-body sessions per week using fundamental compound movements with simple linear progression.

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 high-volume linear progression program based on 5/3/1 principles. Known for aggressive strength gains through AMRAP sets and weekly training max increases.

Cody Lefever's GZCLP is a tiered linear progression system that builds strength intelligently through T1, T2, and T3 exercise categories with built-in failure protocols.

A complete 8-week muscle-building program using only a pair of adjustable dumbbells. Three full-body sessions per week, no barbell or gym membership required.

A 4-week home workout plan that uses nothing but your bodyweight. Three full-body sessions per week, no gym, no dumbbells, no equipment of any kind.

An 8-week, 4-day program built specifically to maximize glute growth using hip thrusts, targeted unilateral work, and a lower-body-focused split.

A joint-friendly, 8-week strength program built for women over 40 who want to build muscle, protect bone density, and train sustainably for the long term.

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.