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.
#strength training
Best Home Gym Equipment for Vegan Lifters: The 2026 Gear Guide
Skip the $600-a-year gym membership. Here is the exact home gym setup worth buying, in the right order, at three budgets.
By Ben B.
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.
Strength Plateau: Start Progressing Again
Stuck at the same weight for weeks? How to audit your training, fix the real cause of a strength plateau, and start progressing again.
By Ben B.
Deload Weeks Done Right: A Lifter's Guide
A deload week is not quitting. It's the fatigue-management tool competitive lifters use every 4-8 weeks. Here's the science and the exact protocol.
By Ben B.
RPE Training for Intermediates: The 1-10 Scale That Ends Guesswork
RPE training lets you autoregulate intensity instead of guessing percentages. The research, the scale, and how to use it.
By Ben B.
Creatine for Vegan Lifters: The One Supplement Actually Worth Buying
Creatine is the most studied supplement in fitness, and plant-based lifters may benefit most. Dosage, myths, and what to buy.
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.
How Much Training Volume Do You Really Need?
How many hard sets per muscle group per week actually build muscle? The research, the numbers, and how to apply them.
By Ben B.
How to Estimate Your 1RM Without Maxing Out
Estimate your one-rep max without maxing out. How the Epley, Brzycki, O'Connor, and Lombardi formulas work, and when to trust them.
By Ben B.