Browse structured, multi-week training programs for strength, hypertrophy and fitness - each with a full workout schedule you can add to Gainzbook.
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An 8-week beginner program combining four alternating upper/lower resistance workouts with regular cardio, sensible nutrition and recovery to build consistent training habits and support sustainable fat loss.
An 8-week, 4-day-per-week hypertrophy program built around progressive overload, controlled reps and proven mass-building techniques like rest-pause sets, drop sets and slow negatives - designed to help you build quality muscle and get stronger.
Build strength without making every workout about the big three. This four-day powerbuilding program combines Push, Pull and Legs training with a dedicated Squat, Bench and Deadlift session, giving you the perfect balance of strength, muscle growth and training variety.
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