Training programmes

Eleven ready-made plans. Pick one, or answer a few questions and WorkoutCard builds one around you.

• 10-Week Classic 5x5 Strength

  10 weeks · 3 days a week · Beginner to intermediate

• 4-Week Minimalist Dumbbell & Home Gym

  4 weeks · 4 days a week · Beginner to intermediate

• 8-Week Undulating Hypertrophy Wave

  8 weeks · 4 days a week · Intermediate

• 6-Week Posterior Chain & Glute Specialisation

  6 weeks · 4 days a week · All levels

• 8-Week Athletic Power & Functional Capacity

  8 weeks · 4 days a week · Intermediate to advanced

• 6-Week Push / Pull / Legs

  6 weeks · 6 days a week · Intermediate to advanced

• 6-Week FST-7

  6 weeks · 5 days a week · Intermediate to advanced

• 8-Week Golden Era Antagonist Hypertrophy

  8 weeks · 6 days a week · Advanced

• 4-Week DTP Volume Overload

  4 weeks · 4 days a week · Advanced

• 84-Day Hardcore Daily Transformation

  12 weeks · Daily, with cardio every day · Advanced

• 84-Day Legacy Transformation

  12 weeks · Daily, with morning cardio · Advanced