Training Programs
Simple, progressive plans you can actually stick to—built like a coach who has seen busy calendars wreck perfect spreadsheets.
Programs here are templates, not commandments. Adjust volume for your recovery, sleep, and life stress. The best program is the one you'll train for the next 12 weeks.
Educational only—not medical advice. If you have pain or a clinical condition, get cleared by a qualified professional before hard training.
Beginner 3-Day Full Body
Three full-body sessions per week with squats, hinges, pushes, and pulls—perfect for the first 8–12 weeks.
Upper / Lower 4-Day Split
Four days for intermediate lifters who recover well and want more weekly volume per muscle.
Return-to-Gym Reboot (7 Days)
A gentle week to rebuild the habit after travel, illness, or a long break—without ego loading.
Home Minimal-Equipment Plan
Push-ups, rows (bag/bands), hinges, squats, and carries—train hard without a full gym.