Category
Strength Training
Build strength, increase muscle, and improve performance with structured resistance training programs.
Beginner
6 Programs
beginner6 WEEKSStrength Beginner 1
A 6-week beginner strength program. Progressive overload each week with structured recovery and evidence-based exercise selection.
beginner6 WEEKSStrength Beginner 2
A 6-week beginner strength program. Progressive overload each week with structured recovery and evidence-based exercise selection.
beginner6 WEEKSStrength Beginner 3
A 6-week beginner strength program. Progressive overload each week with structured recovery and evidence-based exercise selection.
beginner6 WEEKSCalisthenics Foundations Beginner 1
Learn foundational bodyweight movements with regressed variations for pushing, pulling, and squatting.
beginner6 WEEKSBodyweight Strength Beginner 2
Progressive push-up, row, and squat variations to build baseline bodyweight strength.
beginner6 WEEKSMovement Mastery Beginner 3
Emphasis on mobility, control, and coordination alongside strength — a full movement primer.
Intermediate
8 Programs
intermediate6 WEEKSStrength Intermediate 1
A 6-week intermediate strength program. Progressive overload each week with structured recovery and evidence-based exercise selection.
intermediate6 WEEKSStrength Intermediate 2
A 6-week intermediate strength program. Progressive overload each week with structured recovery and evidence-based exercise selection.
intermediate6 WEEKSStrength Intermediate 3
A 6-week intermediate strength program. Progressive overload each week with structured recovery and evidence-based exercise selection.
intermediate6 WEEKSHiit Performance Intermediate 1
Circuit and interval blocks with progressive intensity to push output and repeatable power.
intermediate6 WEEKSMetabolic Conditioning Intermediate 2
Metcon-style sessions blending strength and conditioning for maximum calorie burn and work capacity.
intermediate6 WEEKSCalisthenics Strength Intermediate 1
Standard bodyweight strength split (push / pull / legs / core) with progressions toward harder skills.
intermediate6 WEEKSBodyweight Progression Intermediate 2
Deep progression work: archer push-ups, pistol squat prep, and pull-up variations.
intermediate6 WEEKSAdvanced Movement Foundations Intermediate 3
Bridges between intermediate strength and advanced skills — muscle-up prep, L-sit work, handstand basics.
Advanced
5 Programs
advanced6 WEEKSStrength Advanced 1
A 6-week advanced strength program. Progressive overload each week with structured recovery and evidence-based exercise selection.
advanced6 WEEKSStrength Advanced 2
A 6-week advanced strength program. Progressive overload each week with structured recovery and evidence-based exercise selection.
advanced6 WEEKSStrength Advanced 3
A 6-week advanced strength program. Progressive overload each week with structured recovery and evidence-based exercise selection.
advanced6 WEEKSPerformance Interval Training 3
Sprint-based intervals, plyometrics, and power endurance for peak athletic output.
advanced6 WEEKSAdvanced Calisthenics Strength 1
High-tension strength split for advanced practitioners — planche, front lever, and heavy pulling.