Pre-Programs

Novice-Beginner: This starter plan is for those short on time (40-60 min in the gym) and number of days to go to the gym. This program assumes some foundational training knowledge, and is designed to be performed in a fully equipped commercial level gym by those with at least 3-6 months of training experience. This is a free starter program to get you into the habit of the gym, and to help build a bridge to more comprehensive future programs.

Beginnier: This plan is for those short on time (40-60 min in the gym), who resistance train for health, or those who need to drop down to a maintenance or MEV (minimum effective volume). This program assumes some foundational training knowledge, and is designed to be performed in a fully equipped commercial level gym by those with at least 6 months of training experience.

Novice-Beginner: This plan is inspired by the Strong 5x5 and is for those who want to master proper form and get comfortable with the bar. You will be progressing from moderate weight and reps to heavy weights to allow you to hone your form. This program is designed to be run for 12 weeks by those with access to a pull-up bar and a barbell with enough weight to keep things challenging. You should already have some basic knowledge of compound barbell lifts.

Beginner-Intermediate: This plan is for those want to have consistent progress with only 3 days/week in the gym. You will be increasing volume through an increase in sets, so plan to be in the gym 50-70 minutes each session. This program assumes foundational training knowledge and proper form, and is designed to be performed in a fully equipped commercial level gym by those with at least 6 months of training experience.

Beginner-Intermediate: This plan is for those short on time (40-60 min in the gym) but still want to make consistent progress. You will be in gym 4x/week, working your upper and lower body 2x each. This program assumes some foundational training knowledge, and is designed to be performed in a fully equipped commercial level gym by those with at least 6 months of training experience.

Beginner-Intermediate: You will be in gym 4x/week, working on: Upper Body Push, Upper Body Pull, Legs (PPL), and 1 Whole Body day. It is great for those who enjoy the PPL split but can't workout 5-6 days/week. This program assumes some foundational training knowledge, and is designed to be performed in a fully equipped commercial level gym by those with at least 6 months of training experience.

Intermediate-Dedicated: This plan will have you will be in gym 5x/week aiming to work each muscle group 2x/week for 10-16 sets/week. This program is for those looking to take their resistance training to the next level, and is designed to be performed in a fully equipped commercial level gym by those with 2+ years of training experience.

Dedicated-Advanced: This plan will have you will be in gym 5x/week looking to maximize your gains in arm size. You will work your upper body 3x/week, looking to progress volume, sets, and weights while working your legs 2x/week just hard enough to not lose muscle or strength. This program is for those with a commercial level gym and 3-5+ years of training experience.

Dedicated-Advanced: You will be in gym 6x/week aiming to work each muscle group 2x/week for 9-16 sets/week. This program is for those who want to push volume in a scientific way. It is designed to be performed in a fully equipped commercial level gym by those with 3+ years of training experience.

Advanced: You will be in gym 6x/week, 2x/day aiming progressing reps week to week, with an Overreach Week with high loads followed by a planned Deload. This is a 5 week mesocycle, which can be ran indefinitely. It requires a fully equipped gym and is for lifters wtih 5+ years of training experience who can be in the gym 2x/day.

Beginner-Intermediate: This 12 week program will help get you from lightly active (in the gym at least 2x/week) to Sprint Triathlon ready! Take all the guess work out of what to do when, and simply follow this program designed to get you exercising 5 days per week (but can be modified down to 4). This program is designed to be performed in a commercial gym with access to a pool.

Beginner-Intermediate: Are you an industrial athlete working a manual labor job and want to prioritize your long-term health? This program starts at 3 days/week in the gym and progresses to 4 days/week, all while keeping your workouts to 1 hour or less to help strengthen your whole body to make performing your job easier and safer. This program is designed to be performed in a commercial gym, but does include home workouts.

Intermediate: Do you love international chest day? If you are looking for a combination of a bro/body part split with science, than this is the program for you. You have a chest/abs/forearms, back and biceps, legs, and shoulder and triceps day. After these 4 days, you will have one rest day, and you'll rinse and repeat! This program is designed to be performed in a commercial gym, but does include home workouts.

Beginner: This little-no equipment program is designed to be used by those with busy schedules where they're not able to make it to the gym but still want to prioritize their health. There is a no equipment and a light equipment (pull-up bar and resistance bands) option, both of which include an A and B day to keep things fresh. Enjoy being able to workout at home!