Create personalized workout plans based on your fitness goals, experience level, and available time
Complete the form on the left to generate your custom weekly training split.
Understand how we classify workout difficulty for progression
Ideal for those new to exercise. Focuses heavily on learning proper form, building foundational core stability, and establishing a consistent habit without burning out.
For those with 6+ months of consistent training. Introduces more complex compound movements, barbell work, and systematically increased training volume.
For experienced lifters with 2+ years of consistent training. Focuses on periodization, breaking through plateaus, and managing heavy fatigue.
For athletes and highly-trained individuals focused on peak performance. Exercises are heavily varied, and recovery management is critical.
Principles that apply regardless of what program you run
To see changes, you must force the body to adapt. That means gradually lifting slightly heavier weights, or doing one more rep over time.
A lighter weight lifted with a full range of motion and an eccentric stretch builds far more muscle and prevents injuries compared to heavy, sloppy reps.
You don't grow in the gym; you grow in bed. Ensure you get 7-9 hours of sleep and adequate protein to fuel tissue repair.
An average program stuck to for 6 months will yield infinitely better results than a 'perfect' program done sporadically.
Common inquiries about lifting and programming
Most experts recommend changing your routing every 8-12 weeks. This gives your body enough time to adapt and master the movements (Progressive Overload), but changes the stimuli right as plateaus typically begin to occur.
Always perform strength training first while your glycogen stores are full and your central nervous system is fresh. Doing heavy cardio before lifting leads to fatigue that drastically impairs form and the amount of weight you can safely move.
No. DOMS (Delayed Onset Muscle Soreness) is very common during the first two weeks of a new program. However, as your body adapts to the frequency, the soreness should fade. If you are constantly debilitated, you are likely overtraining or under-recovering.