4-Day Upper/Lower Program: Strength and Size
Four days a week, every muscle twice. An 8-week upper/lower program with every lift, set, rep, and progression rule spelled out.
By Dante C.
Programs
8 articles
The 3-Day Full-Body Strength Program: Big Lifts, Short Sessions, Real Progress
Three days a week, 45 to 60 minutes a session. A 6-week full-body strength program with every lift, set, rep, and progression rule spelled out.
By Ben B.
6-Week Dumbbell-Only Hypertrophy Program
No barbell, no rack, no problem. A 6-week dumbbell-only hypertrophy program, 4 days a week, with every exercise, set, rep, and progression rule spelled out.
By Dante C.
Conditioning for Lifters: The 6-Week Cardio Plan That Won't Eat Your Gains
A 6-week conditioning plan for lifters: zone 2 base plus one interval day, scheduled to keep your gains. Build the engine without the interference.
By Ben B.
The 6-Week Bodyweight Muscle Program: Build Real Muscle With Zero Equipment
No gym, no weights, no excuses. A 6-week bodyweight hypertrophy program with exact exercises, sets, reps, and a progression system that builds real muscle.
By Ben B.
The 8-Week Vegan Powerbuilding Program: Get Strong and Look Like It
An 8-week powerbuilding program for plant-based lifters: heavy strength days plus hypertrophy work, 4 days a week, with exact sets, reps, and progression.
By Ben B.
The Vegan Push/Pull/Legs Program: Your 6-Day Hypertrophy Split, Fully Planned
A complete 6-day push/pull/legs hypertrophy program for plant-based lifters: every set, rep, and progression rule, hitting each muscle twice a week.
By Ben B.
The 4-Week Vegan Beginner Strength Program: Your First 12 Workouts, Fully Planned
A complete 4-week beginner strength program for plant-based lifters: 3 full-body workouts per week with exact sets, reps, and a progression plan.
By Ben B.