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Curated programmes

Programmes by training emphasis.

Explore 19 curated programmes with different training emphases. Compare the goal, equipment and weekly commitment, then inspect the first week. More programmes will join the collection over time.

19 programmes

Man performing a dumbbell hip hinge in a gym

10 programmes

Strength

Progressive barbell work, powerlifting, dumbbells and bodyweight training. Compare general strength foundations with more specialised lift programmes.

Barbell Strength

Barbell Strength Foundations

Foundational barbell strength and working-load confidence.

8 weeks 3 days / week ≈ 60 min / session

Beginner–Intermediate · Barbell, dumbbells & cables

Inside the first week
  1. Squat and Bench
  2. Hinge and Press
  3. Full Body

Barbell Strength

Barbell Strength Builder

Wave-loaded strength on the big four lifts.

9 weeks 4 days / week ≈ 70 min / session

Intermediate · Full gym

Inside the first week
  1. Squat Day
  2. Bench Day
  3. Deadlift Day
  4. Press Day
Explore all nine weeks

Barbell Strength

Strength Intensification

Advanced general barbell strength intensification.

8 weeks 4 days / week ≈ 70 min / session

Advanced · Barbell, machines & cables

Inside the first week
  1. Squat
  2. Bench
  3. Deadlift
  4. Press

Powerlifting

Powerlifting Foundations

Powerlifting technique and foundational strength.

4 weeks 3 days / week ≈ 55 min / session

Beginner · Barbell, dumbbells & bench

Inside the first week
  1. Squat and Bench Skill
  2. Deadlift and Press Skill
  3. Powerlifting Practice

Powerlifting

Powerlifting Strength Builder

Intermediate powerlifting strength progression.

8 weeks 4 days / week ≈ 60 min / session

Intermediate · Barbell, dumbbells & bench

Inside the first week
  1. Squat Strength
  2. Bench Volume
  3. Deadlift Strength
  4. Bench and Squat Practice

Powerlifting

Powerlifting Peak

Advanced powerlifting periodisation and peak practice.

12 weeks 4 days / week ≈ 65 min / session

Advanced · Barbell, dumbbells & bench

Inside the first week
  1. Squat Volume
  2. Bench Strength
  3. Deadlift Strength
  4. Competition Practice

Powerbuilding

Powerbuilding: Strength and Size

Concurrent strength and size on the big four lifts.

8 weeks 4 days / week ≈ 70 min / session

Intermediate · Free weights, machines & cables

Inside the first week
  1. Upper A
  2. Lower A
  3. Upper B
  4. Lower B

Return To Training

Back to the Bar

Structured return to barbell training after a layoff.

4 weeks 3 days / week ≈ 55 min / session

Intermediate · Barbell, dumbbells & cables

Inside the first week
  1. Full Body A
  2. Full Body B
  3. Full Body C

Dumbbell Strength

Dumbbell Strength Builder

All-round dumbbell strength.

4 weeks 3 days / week ≈ 45 min / session

Beginner–Intermediate · Dumbbells & bench

Inside the first week
  1. Squat Push Pull
  2. Hinge Press Carry
  3. Single-Leg Upper Strength

Bodyweight Strength

Bodyweight Strength Base

No-equipment bodyweight strength.

4 weeks 3 days / week ≈ 35 min / session

Beginner · Bodyweight · No external weights

Inside the first week
  1. Lower Body and Core
  2. Upper Body and Posterior Chain
  3. Full-Body Control
Man performing a dumbbell hip hinge in a gym

3 programmes

Hypertrophy

Structured resistance training organised around muscle development. Choose full-body training, an upper/lower split or push/pull/legs.

Muscle Building

Hypertrophy Foundations

Foundational full-body muscle building.

6 weeks 3 days / week ≈ 60 min / session

Beginner–Intermediate · Free weights, machines & cables

Inside the first week
  1. Squat and Push
  2. Hinge and Pull
  3. Legs and Torso

Muscle Building

Hypertrophy Builder: Upper Lower

Volume-progressed upper/lower muscle building.

6 weeks 4 days / week ≈ 70 min / session

Intermediate · Free weights, machines & cables

Inside the first week
  1. Upper A
  2. Lower A
  3. Upper B
  4. Lower B

Muscle Building

Hypertrophy Push Pull Legs

High-frequency push/pull/legs muscle building.

6 weeks 6 days / week ≈ 70 min / session

Advanced · Free weights, machines & cables

Inside the first week
  1. Push A
  2. Pull A
  3. Legs A
  4. Push B
  5. Pull B
  6. Legs B
Woman standing in a gym holding a dumbbell in each hand

3 programmes

Power

Programmes centred on explosive intent, speed and power-oriented movement. Compare foundational work with more demanding performance training.

Speed & Power

Power Foundations

Foundational acceleration, intent, and landing skill.

6 weeks 3 days / week ≈ 50 min / session

Beginner–Intermediate · Trap bar, kettlebells & medicine ball

Inside the first week
  1. Lower Power
  2. Upper Power
  3. Hinge Power

Speed & Power

Power and Speed Block

Rate-of-force development on an established strength base.

4 weeks 3 days / week ≈ 55 min / session

Intermediate–Advanced · Barbell, kettlebells & plyo box

Inside the first week
  1. Squat Speed
  2. Press Speed
  3. Hinge Speed

Speed & Power

Power Performance

Advanced contrast-based strength-speed performance.

6 weeks 3 days / week ≈ 60 min / session

Advanced · Barbell, trap bar & plyo box

Inside the first week
  1. Squat Contrast
  2. Press Contrast
  3. Hinge Contrast
Woman walking through a gym carrying a dumbbell in each hand

3 programmes

Strength Endurance

Repeated resistance work, controlled pacing and work capacity. Develop sustained output through loaded carries, squats, presses, rows and other resistance movements.

Work Capacity

Work Capacity Foundations

Foundational pacing and repeatable full-body work.

6 weeks 3 days / week ≈ 45 min / session

Beginner–Intermediate · Dumbbells, bench & bar or rings

Inside the first week
  1. Carry Capacity
  2. Hinge Capacity
  3. Ground Capacity

Work Capacity

Work Capacity Block

Density-driven work capacity and muscular endurance.

4 weeks 3 days / week ≈ 50 min / session

Intermediate · Dumbbells, kettlebells & bar or rings

Inside the first week
  1. Capacity A
  2. Capacity B
  3. Capacity C

Work Capacity

Sustained Output

Advanced sustained full-body output and recovery.

6 weeks 3 days / week ≈ 55 min / session

Advanced · Dumbbells, kettlebells & step platform

Inside the first week
  1. Mixed Output
  2. Hinge Output
  3. Ground Output

Photographs are generated illustrations. Session durations are estimates.