Training
Programs designed for cutting — maintain strength and muscle while in a deficit.
Classic bodybuilding bro split dedicating one full session per muscle group — high volume, isolation-heavy approach.
High-rep, short-rest programme optimised for fat loss — elevated calorie burn through training while preserving muscle.
Three full-body sessions per week hitting every major muscle group with compound movements — ideal for beginners.
Four full-body sessions with strength and hypertrophy emphasis days for intermediates seeking volume without specialised splits.
Extreme high-volume 10×10 protocol — brutal, effective, and only for experienced lifters with a solid strength base.
Combines powerlifting strength work with bodybuilding hypertrophy — heavy compounds first, accessory volume to finish.
A beginner-friendly Push/Pull/Legs split hitting each muscle group once per week across three sessions.
Classic Push/Pull/Legs split run twice per week for maximum volume and hypertrophy.
Proven 5-sets-of-5 strength methodology focusing on the big compound lifts with linear progression every session.
Classic upper/lower split with two upper and two lower sessions per week for balanced strength and hypertrophy.
Glute and lower body emphasis programme for women — building shape and strength through hip-dominant and quad-dominant work.
