▸ Programs

Proven routines,
ready to run.

Battle-tested training templates. Pick one, drop it straight into your logbook, and start putting weight on the bar.

Push / Pull / Legs

The classic six-day split. Hit every muscle twice a week and chase the pump.

Three lifts, three days, straight barbell strength. Add weight every session.

Four days that balance strength and size — heavy up top, heavy down low.

One heavy main lift a day — squat, bench, deadlift, press — then the volume that builds it. A rack and a bar is all it needs.

The whole body, three times a week. The most bang for a busy schedule.

A pair of dumbbells and a bench is a whole gym. Three days, every muscle.

No equipment, no excuses. Push, pull, squat and hinge with what you carry.