Pick Your Level💪 Start TodayNo ExcusesBeginner Or BeastFollow The Program🔥 Get Results Pick Your Level💪 Start TodayNo ExcusesBeginner Or BeastFollow The Program🔥 Get Results
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Pick YourProgram.

No guessing. No random YouTube routines. Pick your level, follow the plan, show up consistently.

Choose Your Level
🌱
Beginner Program
Less than 1 year of consistent training. You're still learning the movements and building your base. This is where everyone starts.
3 Days / Week
🔥
Advanced Program
1+ years of solid training. You know the lifts, you've built a foundation. Time to push harder with a 6-day PPL split.
6 Days / Week

Starting Strength — 3 Day Full Body

The most proven beginner program ever created. 3 days a week, full body, compound movements only. Add weight every single session. Simple, brutal, effective.

3
Days / Week
45
Min / Session
12
Week Duration
+2.5kg
Added Each Session
Day Focus Sets × Reps Duration
Monday Squat · Bench · DeadliftDay A 3 × 5 45 min
Tuesday Rest — —
Wednesday Squat · OHP · DeadliftDay B 3 × 5 45 min
Thursday Rest — —
Friday Squat · Bench · RowDay A 3 × 5 45 min
Sat / Sun Rest & Recovery — —
Key Movements
01
Barbell Squat
The king of all exercises. Builds legs, core, and full-body strength simultaneously.
02
Deadlift
Builds more muscle than any other single movement. Done once per session, 1 × 5.
03
Bench Press
Upper body pressing strength. Chest, shoulders, triceps all in one.
04
Overhead Press
True shoulder builder. Harder than bench. Never skip it on Day B.
05
Barbell Row
Builds the back to match pressing strength. Prevents injury long-term.
12-Week Progression
Week 1–4

Learn The Movements

Start light. Seriously — embarrassingly light. Focus on form, not weight. Add 2.5kg per session. You will feel the difference by week 3.

Week 5–8

Build The Habit

You're consistent now. The weights are getting real. Squat should be over 60kg by now. Don't skip sessions — the program only works if you show up.

Week 9–12

Push Through Stalls

Progress slows here. When you fail a weight three sessions in a row, reset by 10% and work back up. This is normal. Don't quit.

Push Pull Legs — 6 Day Split

The most effective intermediate-to-advanced program for natural lifters. Each muscle group trained twice per week. High volume, progressive overload, structured rest. Full schedule is on the home page.

6
Days / Week
75
Min / Session
Ongoing
Duration
2×
Each Muscle / Week
Day Focus Volume Duration
Monday PushChest · Shoulders · Tris 23 sets 75 min
Tuesday PullBack · Biceps · R. Delts 24 sets 75 min
Wednesday LegsQuads · Hams · Glutes 20 sets 75 min
Thursday Push 2Chest · Shoulders · Tris 23 sets 75 min
Friday Pull 2Back · Biceps · R. Delts 24 sets 75 min
Saturday Legs 2Hams · Glutes · Calves 20 sets 75 min
Sunday Rest & Recovery — —
Why PPL Works
2×
Frequency
Each muscle trained twice per week — the sweet spot proven by research for natural lifters.
↑
Progressive Overload
Add weight or reps each week. Track it. If you can't beat last week's numbers, something is wrong.
⚡
Compound First
Every session starts with a heavy compound lift when your energy is highest. Isolation work comes after.
💤
Strategic Rest
Push day is followed by Pull day — different muscle groups. You're never training a fatigued muscle.
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Beginner vs Advanced — Side by Side
Factor Beginner (3-Day Full Body) Advanced (6-Day PPL)
Days per week 3 days 6 days
Session length 45 minutes 70–80 minutes
Muscle frequency 3× per week 2× per week
Exercise variety Low (5 movements) High (35+ movements)
Skill required Beginner friendly Technique needed first
Progress speed Fast (linear) Steady (periodized)
Recovery demand Low High — sleep and eat well
When to switch After 3–6 months Use indefinitely
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