A three-day/week plan focused on glute and leg development with back/arm and shoulder/glute work. Rest 60–90s between isolation sets; 90–150s for heavier compound sets.
It's very important to mak...
A compact, effective 3-day program. Ideal for busy trainees who want solid volume and frequency. Adjust volume if needed.
Recommended level: Beginner → Intermediate. Adjust by reducing sets i...
Balanced hypertrophy-focused program: Chest, Back, Shoulders, Legs, and Arms. Includes set/rep targets and cardio suggestions. This was my program for years, i don't do cardio back then, but if you in...
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