Name | Stream | Goal | Split | Frequency | Duration | Detail |
Starter | Fundamentals | Full Body | 2-3x a week | 52 weeks | Starting point for novices, run as a once-off | |
Minimalist (2-3 hours) | General training | Full Body | 2x a week | Indefinite | Time efficient program prioritising dumbbells and pin-loaded machines done in giant sets | |
Minimalist (2-3 hours) | General training | Full Body | 7x a week | Indefinite | Daily, no equipment* home workout done for 10 to 15 mins as an alternative to a traditional gym | |
Standard (3-6 hours) | Hypertrophy | Full Body | 3x a week | 47 weeks | This is the go to for most people. Five phases of balanced training, utilising different weekly splits and alternating focus between hypertrophy, strength, and locomotion | |
Asura Split | Standard (3-6 hours) | Hypertrophy | Upper Lower | 4x a week | 49 weeks | Four phases of an upper lower split that strategically shifts between a focus on upper back, legs, chest/shoulders, and posterior chain, while still being balanced |
Enthusiast (6+ hours) | Endurance | Full Body | 5x a week | 8 weeks | Cardio focused base building to increase work capacity to kick off a larger 1 or 2 year block | |
Enthusiast (6+ hours) | Hypertrophy | PPLUL | 5x a week | 7/14 weeks | A classic Push Pull Legs Upper Lower using intensiers to drive progress | |
Enthusiast (6+ hours) | Hypertrophy | PPLUL | 5x a week | 7/14 weeks | A classic Push Pull Legs Upper Lower using volume to drive progress | |
Shiva Sam | Enthusiast (6+ hours) | Hypertrophy | PPL + Push Pull | 5x a week | 14 weeks | For intermediates to advanced. This is to grow your upper body. All the focus is on back, chest, arms and shoulders; the rest are put on the back burner |
Artemis Arsenal | Enthusiast (6+ hours) | Hypertrophy | Upper Lower + Glutes | 5x a week | 14 weeks | For intermediates to advanced. This is to grow your lower body. All the focus is on glutes, quads, hams and abs; the rest are put on the back burner |
Tartarus Descent | Enthusiast (6+ hours) | Hypertrophy | Upper Lower | 5x a week | 7 weeks | For advanced folks. A high number of movements for relatively low volume. This is a ‘minimalist maximalist’ approach for both hypertrophy and attacking weak points |
Ragnarok Gauntlet | Enthusiast (6+ hours) | Hypertrophy | High frequency | 5x a week | 26 weeks | For advanced folks. Four specialisation phases to work through major body parts using frequency to drive progress |