Two to five sessions a week, every workout laid out: exercises, sets, reps and illustrated instructions. The same programs my clients run in IronLog, as a PDF you keep, plus a tracking spreadsheet.
Browse the programsEvery exercise gives you a range, say 8 to 12. Progression is individual, so the weight is yours to find. The job is to land inside the range with good technique while the set feels genuinely heavy. Volume per muscle group is already balanced across the week.
The right weight lets you finish inside the range and makes the last reps a real effort. Fifteen easy reps? Too light, add weight next session. Stalling at 5 with the technique falling apart? Too heavy. Not sure where to start? Pick a weight, do one set, adjust.
Every working set should feel hard. Push yourself, but stay in control of each rep. On isolation exercises the last set can go all the way to failure. Heavy compounds should be challenging, not maximal: stop while the technique is still yours.
A hard rep counts when the form holds: the target muscle does the work, not momentum or a shortened range. Set up so your joints sit comfortably, control the way down, own every rep. Strategic cheating has a place on the last reps of some exercises, never as a habit. Form breaks early? Drop the weight.
You do not add weight and then grow. You train hard, your body adapts, and a few sessions later you can do more. Hit the top of the range with control, then add load. Over a month the working weights should trend up.
Choose the program you can actually execute, every week, with the days and the gym you have. Three full-body sessions you complete beat a five-day split you finish half the time. Travelling a lot? Carry On and Frequent Flyer are built for hotel gyms.
All 14 programs
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Prefer to log your training? The same programs are in IronLog, the app I built, where each set is logged and the app suggests your next weight.