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Browse two-week programmes by goal, level, location and schedule. Open a programme to see its full structure, exercises and PDF.
Advanced PPL · 75 min
A high-frequency push/pull/legs split repeated twice each week with seven-exercise sessions and movement rotation between exposures.
Busy week · 2 day
Two full-body sessions for weeks where consistency matters more than training frequency.
Glute & lower-body priority
A four-day upper/lower block that keeps the programme balanced while giving glutes and lower-body movements extra exercise-selection priority.
Gym foundations
A manageable three-day introduction to structured gym training with balanced strength work and simple progression.
Home bodyweight base
A three-day home programme that needs no equipment and keeps sessions short enough to build consistency first.
Muscle builder · 3 day
Push, pull and legs with enough weekly volume to build muscle without requiring most days of the week in the gym.
Muscle builder · 5 day
A higher-volume five-day block combining push, pull, legs and upper/lower sessions while rotating compatible exercises.
Strength + cardio cut
Four strength sessions with sustainable cardio blocks added after lifting to support a calorie-controlled fat-loss phase.
Strength + longer cardio
Three strength workouts with a longer low-intensity cardio block suited to walking, treadmill work, cycling or another sustainable option.
Strength base · 4 day
An upper/lower strength block with lower rep ranges on compound lifts and enough accessory work to keep the programme balanced.
Upper-body priority
A four-day upper/lower hypertrophy block with extra exercise-selection priority for chest, shoulders and upper-body movements.
30-minute gym · 3 day
Compact three-day gym sessions that prioritise the main movement patterns and keep accessory volume deliberately controlled.
30-minute home · 3 day
Short home workouts using dumbbells and bodyweight for users who need sessions that are easy to fit into a working day.
30-minute upper / lower
Four compact upper/lower gym sessions that spread weekly work across more days while keeping each workout to roughly half an hour.
Advanced PPL · 60 min
A six-day push/pull/legs programme with slightly tighter sessions for experienced lifters who want high frequency without 75-minute workouts.
Advanced PPL · chest bias
A six-day hypertrophy PPL block that keeps the normal split while giving chest-compatible movements extra selection priority on push sessions.
Advanced PPL · lower-body bias
A six-day hypertrophy PPL block that retains two push, two pull and two leg sessions while prioritising lower-body exercise selection.
Advanced strength · 5 day
Five training days that keep strength-oriented rep ranges while spreading total work across push, pull, legs and upper/lower sessions.
Advanced strength PPL · 6 day
A six-day PPL structure using strength-oriented compound prescriptions while retaining accessory work across each push, pull and leg session.
Back priority · 3 day
A three-day PPL block that gives back-compatible rows, pulldowns and rear-chain upper-body work extra priority on pull day.
Beginner full body · 2 day
Two simple full-body sessions for learning movement patterns without making the first training block overwhelming.
Beginner strength + cardio
Three manageable resistance sessions followed by short cardio blocks so strength remains the foundation of the programme.
Beginner upper / lower
A beginner-friendly four-day upper/lower split with moderate session length and repeated movement practice across the week.
Chest priority · 3 day
A three-day push/pull/legs block that gives chest-compatible pressing and isolation movements priority on the relevant sessions.
Core + conditioning
A balanced three-day strength block with core-focused exercise selection and a short sustainable cardio finisher after each workout.
Full body + long cardio
Two full-body strength sessions paired with long low-intensity cardio blocks for users who prefer fewer but more complete training days.
Higher-frequency cut · 5 day
Five moderate-length resistance sessions with short cardio finishers for users who prefer frequent training while cutting.
Home dumbbell · 3 day
A three-day push/pull/legs block that uses dumbbells and bodyweight instead of relying on a full commercial gym.
Home dumbbell · 5 day
A five-day dumbbell-focused block using push, pull, legs and upper/lower sessions for users who prefer frequent home training.
Home dumbbell muscle
A four-day upper/lower programme built for dumbbells and bodyweight when a full gym is not available.
Home strength + cardio
Four home resistance sessions with time-based cardio finishers for users who want a structured fat-loss block without a gym.
Lower-body strength priority
Upper/lower strength programming with lower-body exercise selection prioritised across the block while upper sessions remain in the schedule.
Quad-priority upper / lower
A four-day upper/lower hypertrophy block with lower-body selection biased toward squat, lunge, leg-press and knee-extension patterns.
Return to training
A conservative three-day block that rebuilds consistency with shorter sessions before returning to higher training volume.
Shoulder priority · 5 day
A five-day push/pull/legs plus upper/lower block that biases compatible shoulder movements while preserving balanced weekly training.
Strength + long walk · 3 day
Three short resistance sessions followed by longer low-intensity cardio suited to walking, treadmill work or another sustainable steady option.
Strength essentials · 3 day
Three focused sessions using lower rep ranges on compound movements with sensible accessory work around them.
Strength full body · 2 day
Two full-body strength sessions built around heavier compound prescriptions for lifters with limited weekly training time.
Upper / lower + conditioning
Four upper/lower resistance sessions with moderate cardio finishers for users who want more weekly conditioning without giving up strength work.
Upper / lower muscle
Four weekly sessions that repeat upper and lower body with different exercise variations across the week.