6 programs

Training programs

Guides to the most common training methods — with weekly plans, key principles and recommended structure for strength, hypertrophy, fat loss and home training.

Goal

Beginner program From zero to a solid training base

Beginner 3 days/week

Strength program Maximum force with heavy compound lifts

Intermediate–Advanced 3–4 days/week

Hypertrophy program Build muscle with optimal volume

Intermediate 4 days/week

Fat loss program Strength and conditioning combined

All levels 3–4 days/week

Frequency

3-day training program Maximum return on three days a week

All levels 3 days/week

Equipment

Home workout program Effective strength training without a gym

All levels 3–4 days/week

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