for lifters who take their training seriously

take the guesswork out of training, with Customizable program templates

create your own training splits and progress like never before. Designed by coaches and tested in the real world.

Our program templates also provide information on essential training, nutrition, and lifestyle principles to help you get the most out of your program template and make the most progress possible.

choose Your Program template

are you wasting your time in the gym? do you look the same as you did 6 months ago?

If you are reading this you likely take your health and fitness seriously.  You understand the importance of exercise for health and longevity, as well as for your overall well-being.

You may be into self-development and working on other areas of your life. This goes hand in hand with fitness.  You want to improve all areas of your life and you want to do things the right way.

You do not want to waste your time performing ineffective programs, that do not deliver the results you want.

We now have access to more information than at any other time. Fitness content is readily available and easily accessible to all, and fitness influencers have hundreds of thousands or even millions of followers.

Yet Many People will Still Fail To Achieve Their Health And Fitness Goals. Most people will never achieve the truly outstanding results that all their time and effort spent in the gym deserves.

  • They turn up to the gym week after week, and month after month, yet they still look the same as they did 6 months ago!
  • They follow ineffective or unsustainable training programs, or they do not follow one at all.
  • They end up tired, unmotivated, and frustrated with their lack of results. Finally they quit, or move onto the next fitness program or latest fitness fad that will finally work for them!

In this information age the problem is not a lack of information.  The problem is often a lack of good information, and a lack of understanding of priorities of importance in terms of what matters the most, and what is of lesser importance.  This can often be seen in areas such as training to build muscle and fat loss.

Our Program Templates can help take the confusion out of training and help you focus on what really matters.

Do any of the following apply to you…

  • You have tried different training philosophies and programs, yet your results are unimpressive.  They do not match the time and effort you have put into your training.
  • You are program hopping, always looking for that next training split that will finally work for you.
  • You are hearing conflicting advice online, as well as from fitness influencers on social media, and you are suffering from information overload.  You just want accurate information you can start applying today.
  • You would like to focus on the fundamentals. The 20% or the things which will deliver 80% of your results.
  • You just want an effective training split to follow, so you can focus on working hard in the gym, without overthinking your training.
  • You may be prioritizing and focusing on other areas of your life.  Fitness is not your main priority, however, you still want to achieve outstanding results, without having to spend your life in the gym.

Gain clarity on how to build muscle and loose body fat, and move forward in your fitness journey. Learn how to build a healthy and sustainable fitness lifestyle and make consistent long term progress.

Choose your program template

choose from popular training splits and create your own Programs

  • Select Your own exercises based on the movement patterns prescribed.
  • Effective training volume and frequency for hypertrophy and strength progression.
  • Recommended repetition ranges for hypertrophy and strength progression. Train at a high level of intensity without accumulating excessive fatigue.
  • Learn how and when to increase volume and address weak points.
  • Learn how to collect real world data, and make adjustments based on your results.
  • Recommended macronutrient ranges for muscle building and fat loss phases.
  • Recommended apps for workout and nutrition logging.
  • Example programs.
  • Email Support.

Try one of our program templates today risk free

We’re confident you’ll find our program templates valuable. If for any reason a template isn’t right for you, we’ll swap it for another template for free. Alternatively, you can request a full refund within 30 days.

take action today and move forward in your fitness journey

choose your program template

Frequently Asked Questions

Our program templates will be of most benefit to beginner and early intermediate lifters. These individuals may have made some initial progress in their fitness journeys, but need to learn and apply important training and nutrition principles in order to continue to make progress. This may also apply to individuals who have been using the gym for some time, and are not happy with their current results or rate of progress, and would like to take their training to the next level, moving past the early intermediate stage and into the intermediate stage, and beyond.

The results you can expect to see will largely depend on your adherence to your training program, the level of effort you put into your training, and how well you apply the training, nutritional, and lifestyle principles taught in our program templates. Mastering the fundamentals and being consistent over time is what matters the most.

Your rate of progress will also be dictated by your level of advancement, and the role of genetics should also be taken into consideration. Some individuals will progress quicker than others, in terms of how quickly they gain muscle and strength, and some individuals will also have a higher genetic ceiling.

The majority of people will fall somewhere in the middle of the genetic bell curve. Even individuals who may have less than ideal genetics will be able to build muscle, loose body fat, and dramatically change the way they look and perform, when they apply fundamental training and nutritional principles consistently. Of course, hard work is required, even more so for individuals with less than ideal genetics.

Yes, our program templates can be used by beginners, even if they are not all necessarily beginner programs. With that said, there are specific ways beginner programs are set up, and these can be more appropriate for beginners. The training, nutrition, and lifestyle principles taught in our program templates will apply to everyone, and can help beginners progress into the early intermediate stage as quickly as possible.

Absolutely. The main difference between a fat loss phase and a gaining phase comes down to nutrition, and how many calories you are consuming. Training can stay relatively the same. The training that builds muscle will be effective for maintaining muscle as you loose body fat. You may even be able to build some muscle as you loose body fat with our program templates, depending on your level of advancement, your body composition, and how well you set up your diet.

Access to a well equipped gym is recommended in order to achieve the best results especially long term. Having access to a variety of equipment, including machines and free weights is beneficial, especially when our goal is hypertrophy (building muscle). With that said, our program templates can be used if you have a well equipped home gym with a squat rack, a bench, barbells, and some dumbbells. This can work perfectly well if you are a beginner or early intermediate lifter.

Our program templates are based on movement patterns. This allows you to create your own training splits by choosing an exercise based on the movement patterns prescribed. We provide a list of the most effective exercises to use for each movement pattern. This way the structure of the program template is maintained and variables such as weekly training volume are set correctly. We also provide some example programs with specific exercises included.

Our training templates would be defined as low to moderate volume. We believe in focusing on set quality and intensity, performing the minimal amount of volume we need to in order to make progress. We find this works best for the majority of people, with busy and sometimes stressful lives, who may not have time to spend hours in the gym 5-6 days per week. With that said, our program templates will also teach you how and when to increase volume if needed.

Our program templates are primarily designed for hypertrophy (building muscle). They are not pure strength programs. Of course, this does not mean you will not get stronger using our program templates, as strength and muscle growth and highly correlated. Our program templates will drive strength progression by training mostly in the 5-15 repetition range rather than a pure strength repetition range such as 1-3 repetitions. Lifting more weight over time working in the medium repetition ranges is the key to building muscle.

That’s not to say you will not be performing some heavy compound lifts. We do include the option of performing some heavier sets for certain exercises working in the 4-6 repetition range. This works great for strength progression and hypertrophy. You can also include more of these types of sets if you would like to follow more of a power building approach, or would like to gain strength in specific exercises.

Our program templates do not contain specific meal plans. Instead, we cover important nutritional principles such as energy balance and provide recommended starting macronutrient ranges for gaining and fat loss phases. We also cover topics such as calorie/macronutrient tracking, and how to make adjustments based on your results.

If you are not happy with your program template for any reason or have purchased a template that does not fit well with your current lifestyle, we will swap your template for another template of your choice for free. Alternatively we can offer you a full refund, within 30 days of purchase.

Your program template will be delivered as a PDF instant download.

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