ADVANCED PROGRAMMES
Whether you're training 3 days or 6, these programmes are built for those who already know their way around a gym and are ready to push further. Each plan is structured around hitting every muscle group twice per week, with a clear split between strength-focused compound work and hypertrophy-focused accessory work. Progressive, purposeful, and designed to deliver real results for intermediate to advanced lifters.
6 DAY PPL
Six days of structured Push, Pull and Legs training, each muscle group hit twice per week. Built for those ready to commit to high frequency training with clear strength and hypertrophy goals.
5 DAY PPL X UL
The best of both worlds. three PPL days combined with an Upper and Lower day to maximise weekly volume without overtraining. Ideal if you can train 5 days but want variety in your sessions.
4 DAY UPPER - LOWER
Four focused sessions split between upper and lower body. Session A is strength dominant, Session B is hypertrophy dominant so every muscle gets trained hard twice a week with purpose.
3 DAY FULL BODY
Three distinct full body sessions rotating through the week. Every session has a different primary compound focus so no two workouts feel the same. Maximum results with minimum gym time.
