Workouts

12 week push pull legs workout for women, five gym days a week with a glute and shoulder bias. Barbell work that builds shape and strength. Free PDF.

12 week lean bulk workout plan for women, four days a week on an upper lower split. Add real muscle with a small honest surplus. Free PDF.

8 week prison style bodyweight workout plan, 5 full body days a week at home. High volume push, pull and squat work with zero equipment. Free PDF.

10 week bodyweight strength program, 4 days a week, 30-45 minutes. Build real strength at home with low reps, hard variations, and long rests. Free PDF.

12-week Handstand Push Up Progression Program, 3 days a week at home or the gym. Build the press from pike to wall to freestanding. Free PDF.

12-week Calisthenics Muscle Building Program, 4 full body days a week. Build real size with just a pull-up bar and honest progression. Free PDF.

12 week Chin Up and Dip Program, 3 days per week on a pull-up bar and dip station. Two lifts build a visibly bigger, thicker upper body. Free PDF.

12-week Pull Up Program: Beginner to Advanced, 3 days per week. Build from zero to ten strict reps, then start adding weight to the bar. Free PDF.

12-week Muscle Up Progression Program, 3 days per week. Build the strict pull, the straight bar dip, then the transition that links them. Free PDF.