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.
Read full guide →Browse All Intermediate Guides
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,…
Read guide →
4-Day Lower Body Focus Program
A 4-day program that prioritises lower body development while maintaining upper body strength. Two dedicated lower body sessions per week,…
Read guide →
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.…
Read guide →
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…
Read guide →
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…
Read guide →
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…
Read guide →