Beginner Linear Progression
A simple, effective full-body program designed to build foundational strength through compound movements. Perfect for those new to structured training.
For beginners with less than 1 year of consistent training experience. Ideal for those learning proper form and building a strength base.
Push/Pull/Legs Split
High-volume hypertrophy program splitting workouts by movement pattern. Train each muscle group twice per week with optimal recovery.
For advanced lifters with 2+ years of consistent training. Requires good recovery capacity and time commitment for 6 days/week training.
4-Day Arm Specialization
Specialized program prioritizing arm development while maintaining overall physique balance. High-frequency arm training with supporting muscle groups.
For intermediate lifters with 1-2 years of training who want to bring up lagging arms. Requires solid foundation in compound movements.
Upper/Lower Split
Classic intermediate program balancing strength and hypertrophy. Train each muscle group twice per week with optimal frequency and recovery.
For intermediate lifters with 1-2 years of consistent training. Ideal for those who have outgrown beginner linear progression but want sustainable long-term progress.