Program Templates
Create Your Own Training Splits With Our Fully Customisable Program Templates. Stop Guessing And Start Progressing!
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Real World Tested For Real World Results
Our program templates help you take the guesswork from your training, allowing you to concentrate on what truly matters for building muscle. Consistent, high-quality training sessions with a focus on progression over time are the key to muscle growth; everything else is a distraction.
Template Based: Select your own exercises based on the movement patterns prescribed, while maintaining the structure and exercise sequencing of the program.
Effective Training Volume And Frequency: Our templates use effective volume ranges and training frequency for natural lifters.
Recommended Repetition Ranges: We use effective repetition ranges for hypertrophy.
Correct Exercise Sequencing: We sequence our exercises to maximise set quality throughout the training session.
Exercise list: Choose from a list of exercises to ensure effective exercise selection for hypertrophy.
Learn How To Collect Real World Data: Collecting data such as trends in bodyweight, allows for adjustments to be made depending on your progress and current goal.
How To Make Adjustments To Your Training: Learn how and when to increase training volume and address weak points.
Recommended Macronutrient Ranges: Our preferred macronutrient breakdown for building and fat loss phases.
Recommended Apps: Our recommended apps for tracking your nutrition and your training in the gym.
Example Program: Get started quickly by following a sample program.
Choose Your Template
BASE
4 Day Upper Lower Body
Our base four-day split hits the upper and lower body twice per week, providing a perfect balance of training and recovery days.
The time-proven four-day split works great for the busy modern lifestyle and for those who do not want to spend their lives in the gym.
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PUSH
5 Day Upper Lower Body
Our push five-day split increases training frequency for the upper body to three times per week.
A great split if you have more time to train and/or need extra training volume for the upper body.
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FAQ's
The templates are designed for you to plug your own exercises in based on the movement pattern prescribed. This way, the structure of the program is maintained as well as factors such as training volume (sets per session and sets per week) for each muscle group. We have included a list of effective exercises for hypertrophy (building muscle) that you can choose to use in your program template. You can also use your own exercises based on your own personal preference as long as they are training the same movement pattern and they adhere to the principle of effective exercise selection for hypertrophy.
Absolutely. The training that is effective for building muscle is also effective at maintaining or even building some muscle during a fat loss or body recomposition phase. In fact, one of the biggest mistakes men make when entering a fat loss phase is changing their training, which results in a loss of muscle mass. The only change that may need to be made is a decrease in training volume, although this is not always needed and will depend on the individual and their current situation.
The program can be run indefinitely, although exercises can be swapped in and out, and training volume can be adjusted based on your progress and goals.
The results you can expect to see will largely depend on your adherence to your training program, the level of effort you put into your training, and how well you apply the training, nutritional, and lifestyle principles taught in our program templates. Mastering the fundamentals and being consistent over time is what matters most.
Your rate of progress will also be dictated by your level of advancement, and the role of genetics should also be taken into consideration. Some individuals will progress quicker than others, in terms of how quickly they gain muscle and strength, and some individuals will also have a higher genetic ceiling.
The majority of men will fall somewhere in the middle of the genetic bell curve. Even individuals who may have less than ideal genetics will be able to build muscle, lose body fat, and dramatically change the way they look and perform when they apply fundamental training and nutritional principles consistently. Of course, hard work is required, even more so for individuals with less than ideal genetics.
Yes, our program templates can be used by beginners, even if they are not all necessarily beginner programs. With that said, there are specific ways beginner programs are set up, and these can be more appropriate for beginners. The training, nutrition, and lifestyle principles taught in our program templates will apply to everyone, and can help beginners progress into the early intermediate stage as quickly as possible.
Our program templates would be defined as low to moderate volume. We believe in focusing on set quality and intensity, performing the minimal amount of volume we need to in order to make progress. We find this works best for the majority of men, with busy and sometimes stressful lives, who may not have time to spend hours in the gym five to six days per week. With that said, our program templates will also teach you how and when to increase volume if needed.
Our program templates are primarily designed for hypertrophy (building muscle). They are not pure strength programs. Of course, this does not mean you will not get stronger using our program templates, as strength and muscle growth are highly correlated. Our program templates will drive strength progression by training mostly in the 5-15 repetition range. Lifting more weight over time, working in a medium repetition range, is the key to building muscle.
That’s not to say you will not be performing some heavy compound lifts. We do include the option of performing some heavier sets for certain exercises, working in the 4-6 repetition range. This works great for strength progression and hypertrophy.
Our program templates do not contain specific meal plans. Instead, we cover important nutritional principles such as energy balance and provide recommended starting macronutrient ranges for gaining and fat loss phases. We also cover topics such as calorie/macronutrient tracking, and how to make adjustments based on your results.
If you are not happy with your program template for any reason or have purchased a template that does not fit well with your current lifestyle, we will swap your template for another template of your choice for free.
Your program template will be delivered as a PDF instant download.