Training Programs
Built for Every Level.
Four structured programs — from first-time gym-goers to advanced athletes chasing maximum hypertrophy. Full weekly schedules, exercise-by-exercise breakdowns, and progressive overload built in.
Program comparison
Find Your Level
Not sure where to start? Use this table to match your experience and goals to the right program.
| Feature | 01Beginner | 02Gym Goer | 03Advanced | 04Anabolic Athlete |
|---|---|---|---|---|
| Training days per week | 3 days | 4 days | 5 days | 6 days |
| Session length | 45–55 min | 55–65 min | 60–75 min | 70–90 min |
| Experience required | None | 6+ months | 2+ years | 3+ years |
| Primary goal | Build base strength | Muscle & strength | Hypertrophy | Max mass & density |
| Rep ranges | 10–15 | 8–12 | 6–12 | 4–15 (periodised) |
| Cardio included | Yes — 2×/week | Optional | Minimal | No |
| Compound lifts | Basic | Core focus | Heavy emphasis | Max load priority |
| Isolation work | Light | Moderate | High | Extensive |
Foundation
Beginner
Build the base. Learn the movements.
A 3-day full-body program designed to teach fundamental movement patterns, build baseline strength, and develop the habit of consistent training. Every session hits all major muscle groups with compound movements and light isolation work.
3
Days/week
45–55 min
Session length
None required
Experience
Weekly schedule
MondayFull Body A
ExerciseSetsRepsRest
Goblet Squat312–1590s
Dumbbell Bench Press312–1590s
Seated Cable Row312–1590s
Dumbbell Shoulder Press312–1590s
Leg Press31590s
Plank330s hold60s