Build strength. Build your physique.

A clear lifting plan for people who want to train hard, build muscle, and know exactly what to do when they walk into the gym.

I built this around the movements and training habits I use: focused sessions, controlled reps, and steady progress. No guessing your next workout.

Who this is for

Choose Strength & Physique if lifting is your main priority and you can commit to five gym sessions each week. Best suited to people familiar with basic gym exercises; newer lifters can start with fewer working sets.

Your weekly split

• Day 1: Chest & Triceps

• Day 2: Back & Biceps

• Day 3: Legs

• Day 4: Recovery

• Day 5: Shoulders & Arms

• Day 6: Chest & Back

• Day 7: Recovery

What you get

• Attached exercise demos where available, plus external video guide links for the remaining movements.

• Eight weeks of workouts with exercise order, working sets, rep targets, rest times, and technique cues.

• Progress logging so you can build reps and weight over time.

• Warm-up guidance, lighter recovery weeks, and optional isolation drop sets during weeks 5–7.

• Simple protein, 80/20 nutrition, hydration, and recovery guidance.

• Equipment alternatives to help you adapt to your gym.

How you progress

Weeks 1–3 establish technique and build your numbers. Week 4 is lighter. Weeks 5–7 bring harder training and optional isolation drop sets. Week 8 is a lighter checkpoint before repeating or adjusting the plan. Push hard with good form; increase weight when you earn it.

Nutrition that fits real life

I use an 80/20 approach: mostly nutritious meals, with room for snacks and foods I enjoy. Prioritize protein, fuel your sessions with carbohydrates, and eat portions that fit your goal. Any food can fit; training hard does not make portions irrelevant.

Equipment & access

Recommended: a gym with dumbbells, cables, a Smith machine or squat rack, and common leg and chest machines. Similar equipment substitutions are explained inside.

$29.99 is a one-time purchase for this program. The three programs are sold separately. Start on your own schedule. This is a self-guided plan; personal 1:1 coaching and individual meal plans are separate.

Which program should I choose?

Choose Strength & Physique for lifting only. Choose Moderate Hybrid for four lifts plus three cardio sessions. Choose High Volume Hybrid for five lifts plus five cardio sessions, with a sixth easy session optional.