Workout Library
Every program here is one I've either run myself or written for clients. Pick a category, follow it exactly for the stated duration, and track your lifts.
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Instant PDF download — no questionnaire. Pick a program and get started today.
8-week upper/lower split
12-week strength + cardio
8-week powerlifting focus
Ongoing, minimal time
6 weeks to foundation
Strength that runs. The template I train on between bodybuilding seasons.
▶Watch my HYROX training videos"HYROX taught me what bodybuilding never could — that a big engine multiplies everything else. One quality run, one interval day, and heavy compound work will transform your conditioning."
| Day | Session | Detail |
|---|---|---|
| Mon | Strength — squat, lunge, sled push/leg press | 60 min |
| Tue | Run intervals — 6–8 × 1 km @ race pace | 45 min |
| Wed | Full rest or mobility | — |
| Thu | Strength + erg — rows, wall balls, ski/row erg intervals | 60 min |
| Fri | Compromised running — 3 rounds: 1 km run + station work | 50 min |
| Sun | Long zone-2 run | 60–75 min |
Eat at maintenance. This is a performance block, not a physique block — fuel the work.
Build the muscle that keeps you independent at 80.
▶Watch my form demos for this program"Muscle is the organ of longevity. Past 40 you don't need gentler training — you need smarter joints-first programming and a little more recovery between hard days."
| Day | Session | Detail |
|---|---|---|
| Mon | Lower + balance — goblet squat, RDL, step-up, single-leg stands | 45 min |
| Wed | Upper — incline press, row, face pull, farmer carry | 45 min |
| Fri | Full body + power — light med-ball throws, sled/leg press, core | 45 min |
Non-lifting days: 30–40 min brisk walking. Protein: 1.6–2.0 g/kg — higher than younger lifters, not lower.