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Weight training

A complete weight training program covers technique, load and recovery, from your first full body plan all the way to advanced gym splits, over 9 to 12 week cycles led by a coach, step by step.

Foundations and Grand Beginner lay the groundwork over 9 weeks, PPL and Mass Gain target hypertrophy at the gym with heavier equipment, Foundational Strength builds squat, bench press and deadlift over 12 weeks. Home Dumbbells, Bodyweight, TRX and Resistance Bands let you progress with no gym, depending on the equipment and budget you have at home.

The right program mostly depends on your equipment and weekly availability, not just your level: three to six sessions a week depending on the plan you pick and your goal.

Not sure yet?

Try the method first with the Starter Week: three full-body sessions written like our Weight training programs, free, no credit card.

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Which weight training program should you choose?

It comes down to your goal and how much time you can train each week. To build muscle at the gym, Mass Gain runs 12 weeks of hypertrophy at four sessions a week, while PPL splits the work into push pull legs across six sessions, a pace meant for experienced lifters. For strength, Foundational Strength builds your squat, bench press and deadlift over 12 weeks at three sessions a week. And if you are just starting out, Foundations lays a complete technical base over 9 weeks, while Complete Beginner teaches you how to train through your first six weeks at the gym.

Muscle, strength or a cut: which one first?

The three goals are not programmed the same way. Hypertrophy is built on volume and controlled reps, strength on heavy loads and clear steps, and a cut keeps enough volume to hold on to muscle while the fat comes off: that is exactly what Cutting & Definition does over 9 weeks at four sessions a week. To dig deeper into either path, our strength programs and hypertrophy programs categories group the dedicated plans.

How many weight training sessions a week?

Three well built sessions are enough to progress, and that is the rhythm of most of our programs. Four let you spread the volume further when your schedule allows it, and six only make sense for an experienced lifter who recovers well. The real question is not how many sessions but how they are organised: full body, upper lower or push pull legs. Our guide to choosing a training split helps you decide based on your actual availability.

Can you progress without a gym?

Yes, as long as you follow a real progression instead of stringing improvised workouts together. Dumbbells at Home builds a complete full body plan over 9 weeks with a single pair of adjustable dumbbells, at three sessions a week. Our at home programs also cover bodyweight, resistance bands and TRX, while the gym programs use barbells and machines for finer load progression.

Where should you start?

With a full scale trial. Starter Week is a free weight training program: 7 days, three full body sessions, with the tempo, written tracking and progression logic used across all our programs. And to know when to expect visible changes, our guide to strength training results details what changes first, week after week.

PDF programs, yours for good

Every program is a PDF: exercises, sets, rest times, week by week progression and alternatives based on your equipment. You download it once, open it on your phone at the gym, and it stays yours. If your goal is performance in a sport rather than muscle for its own sake, our sports physical prep programs cover fifteen disciplines.