Intermediate 6-Day Powerbuilding
Six days per week, pushing both strength and muscle simultaneously. Strength-focused A sessions and hypertrophy-focused B sessions, rotating across push, pull, and legs.
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Explore every intermediate program in our library.
Intermediate 6-Day Powerbuilding
Six days per week, pushing both strength and muscle simultaneously. Strength-focused A sessions and hypertrophy-focused B sessions, rotating across push,…
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4-Day Lower Body Focus Program
A 4-day program that prioritizes lower body development while maintaining upper body strength. Two dedicated lower body sessions per week,…
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Intermediate Upper Lower Split
A 4-day upper lower split built for lifters with a solid foundation who are ready to train with real intensity.…
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5-Day Push Pull Legs
A 5-day Push Pull Legs split built for intermediate lifters who want to train with high frequency and enough volume…
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Intermediate 4-Day Hypertrophy Program
A 4-day program built around hypertrophy principles: moderate to high rep ranges, controlled tempos, and progressive volume increases across two…
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Intermediate 3-Day Full Body Strength Program
A 3-day barbell strength program built around the squat, bench press, deadlift, and overhead press. Heavy loading on the primary…
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Barbell Fat Loss Program
A strength-first approach to fat loss. Three full body sessions per week built around the squat, deadlift, and overhead press,…
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5-Day Fat Loss Training Split
An upper/lower split with a full body finisher. Five sessions per week for lifters who want more gym time during…
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8-Week Dumbbell-Only Fat Loss Plan
Lose fat at home, in a hotel gym, or anywhere you have dumbbells and a bench. Three full body sessions…
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4-Day Gym Upper Lower Fat Loss Plan
Four days per week, upper/lower split, full gym. Built for the gap between beginner and intermediate where you are ready…
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