4 weeks · 4 days a week
Four Week Upper Lower Muscle Building
A complete editable training block with explicit weekly progression.
Free hypertrophy programs
Free hypertrophy programs
Original starter blocks with complete weekly prescriptions. Open one in the builder and make it yours.
What every starter includes
Complete weeks
Every week, day and exercise row is written out, with sets, reps, effort and rest.
A visible progression
Each program page measures how sets, reps and effort change from the first week to the last.
Yours to edit
Open a program in the builder, change anything, then share a short link to your version.
"The findings indicate that maximal strength benefits are obtained from the use of heavy loads while muscle hypertrophy can be equally achieved across a spectrum of loading ranges."
Schoenfeld, Grgic, Ogborn and Krieger, Journal of Strength and Conditioning Research, 2017 (PubMed)