Programmes

3-Day Beginner

Full body, three days. Learn the big lifts without living in the gym.

3 days · Beginner · Gym · General · Free

4-Day Upper / Lower

Four days. Upper, lower, repeat. Enough volume to grow, enough rest to keep turning up.

4 days · Beginner · Hypertrophy · Gym · Free

5-Day Hypertrophy

Push, pull, legs, then upper and lower. Five days if you actually like being in the gym.

5 days · Hypertrophy · Gym · Free

Strength Foundations

Squat, bench, deadlift, press. Heavy, simple, repeatable.

3 days · Strength · Gym · Free

Home Bodyweight

No gym. No excuses. Floor, a bar if you have one, and time.

3 days · Home · Beginner · General · Free

Boxing Conditioning

Rounds, not spreadsheets. Bag, skip, shadow. Leave the ego at the door.

4 days · Boxing · Conditioning · Free

Lower-Body Emphasis

Squats, hinges, lunges, glutes. Built for people who actually train legs.

4 days · Hypertrophy · Gym · Free