Multi-Day Programs

Training Plans

Structured week-by-week programs with a clear purpose for every session. No gym, no problem.

intermediate6 days / weekdumbbells, bench, squat rack optional

The Gym PPL Program

6 days. Push, pull, legs. Repeat.

A full 6-day push/pull/legs split built for the gym. Dumbbells and a bench are the baseline. Squat rack exercises are included where they make sense, with dumbbell alternatives noted for when the rack is taken. Core is built into pull days. Sunday is your only rest day.

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Sun

intermediate5 days / weekdumbbells

The Living Room Program

5 days. No gym. No excuses.

A complete push/pull/legs split built entirely around dumbbells and your living room floor. Five focused sessions, each 25–35 minutes, with Saturday and Sunday fully off.

Mon

Tue

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Fri

Sat

Sun