Gym

A structured gym workout program changes everything compared to improvising between machines: planned load progression, a coherent split, sessions that actually build on each other from one week to the next.

Foundational Strength lays down the three big lifts over 12 weeks, PPL organises six weekly sessions in a push pull legs split, Mass Gain targets hypertrophy with heavier equipment, and Cutting & Definition keeps the muscle while losing the fat over 9 weeks. Glutes & Legs and Upper Body specialise on one area each, and Women's Gym builds strength and shape together.

Grand Beginner lays the groundwork if you're new to the gym; the other programs all assume a few months of regular training and a genuinely heavier workload already behind you, week in, week out.