This program is a 5 day training split, which includes 3 lower body workouts and 2 upper body workouts. It is suitable for individuals who do not have access to a gym, but do have access to pull up assist bands which allow for greater upper body exercise variety, as well as the option to include glute bands, a swiss ball as well as common household items for use as weights.

Program design by
Holly Baxter

This program is a 3 day training split, which includes 2 lower body workouts and 1 upper body workout. It is suitable for individuals who do not have access to a gym, but do have access to pull up assist bands which allow for greater upper body exercise variety, as well as the option to include glute bands, a swiss ball as well as common household items for use as weights.

Program design by
Holly Baxter

This program is a 5 day training split, which emphasises the lower body (4 lower body workouts and 1 upper body workout), suitable for individuals who do not have access to a gym, but do have access to glute bands, a swiss ball and common household items for use as weights.

Program design by
Holly Baxter

This program is a condensed 3 day training split, which has greater emphasises on the lower body (2 lower body workouts and 1 upper body workout), suitable for individuals who do not have access to a gym, but do have access to glute bands, a swiss ball and common household items for use as weights.

Program design by
Holly Baxter

This program is focused on a blend of strength and hypertrophy for those who have access to a basic home gym. Required: squat rack, bench press, barbells, and some dumbbells.

Program design by
Layne Norton

This program is focused on a blend of strength and hypertrophy for those who have access to a basic home gym. Required: squat rack, bench press, barbells, and some dumbbells.

Program design by
Layne Norton

Layne is picking up steam in his bid to return to the national powerlifting stage. Follow along with him as he prepares for his big push to make this goal a reality! This program features a hybrid of heavier lifting mixed with general preparation work in order to build a solid foundation.

Program design by
Andres Vargas

For those who are looking to get started on the road to building muscle mass. This serves as a great foundation to get comfortable with the training it takes to be a bodybuilder.

Program design by
Andres Vargas

For those who have past lifting experience but have been inconsistent in their training lately. This program will start out easier and get more difficult as the weeks go on as you work back to gaining strength!

Program design by
Andres Vargas

For those who have past lifting experience but have been inconsistent in their training lately. This program starts off slow and ramps up intensity/volume in order to get you back on track toward building muscle mass!

Program design by
Andres Vargas

If you are serious about adding mass to your lower body, give this program a try. Advanced bodybuilding techniques and progressive volume will have your legs growing quickly!

Program design by
Andres Vargas

If you are serious about adding mass to your upper body, give this program a try. Advanced bodybuilding techniques and progressive volume will have your upper body growing quickly!

Program design by
Andres Vargas

If your bench press is lagging behind your other lifts, then this is the program for you! Training will focus on the becnh press and upper body accessories while also stimulating the other big lifts. In the end you should see awesome gains in your bench press 1RM!

Program design by
Andres Vargas

If your deadlift is lagging behind your other lifts, then this is the program for you. Training will focus on the deadlift and hinging accessories while also stimulating the other big lifts. In the end you should see awesome gains in your deadlift 1RM!

Program design by
Andres Vargas

If your squat is lagging behind your other lifts, then this is the program for you. Training will focus on Back Squat and squatting accessories while also stimulating the other big lifts. In the end you should see awesome gains in your back squat 1RM!

Program design by
Andres Vargas

Great for those who are just starting out and want to get some experience in building strength. Focuses on basic foundational movements and gets you ready to try harder training styles in the future.

Program design by
Andres Vargas

For those trying to pack on muscle who have lagging body parts in their lower body. Stresses the lower body with more volume and frequency.

Program design by
Andres Vargas

For those trying to pack on muscle who happen to have lagging body parts in their upper body. Stresses upper body training with more volume and frequency compared to the lower body.

Program design by
Andres Vargas

For the girl looking to get experienced with training who wants to shape their back side. Focuses on foundational movements and builds muscle and strength overall, especially in the glutes.

Program design by
Andres Vargas

For the girl who has some lifting experience and wants to continue building their glutes! Foundational movements make up the core of this program with lots of glute focused movements added in so you can get strong and grow your booty at the same time!

Program design by
Andres Vargas

Great for the beginner/intermediate lifter who is looking to build a solid base of strength. Stresses foundational movements and provides ample rest.

Program design by
Andres Vargas

Great for the beginner/intermediate lifter who is looking to build a solid base of strength. Similar to the General Strength Full Body program but adjusted to include 4 training days rather than 3.

Program design by
Andres Vargas

Tailored toward intermediate to advanced lifters who want to challenge themselves inboth the strength and hypertrophy realm simultaneously. Spread out over 6 training days making each session slightly shorter.

Program design by
Andres Vargas

Tailored toward intermediate to advanced lifters who want to challenge themselves inboth the strength and hypertrophy realm simultaneously. Spread out over 4 trainnig days making each session slightly longer.

Program design by
Andres Vargas

Provides a major spark to hypertrophy by slowing down the movements in various ways. Helps establish mind muscle connection and tear down the fibers to increase muscle growth efforts. For the bodybuilder with a few years of training expereince.

Program design by
Andres Vargas

Designed to provide a serious challenge to traditional powerlifting training by slowing down the movemnts at various points in training.. The tempo will provide a tough stimulus that will add confidence in your form and pounds to the bar. For serious trainees with several years of trianing experience.

Program design by
Andres Vargas

For the girl training seriously less than 2 years who isn't ready to go full on with being a 'bikini-builder' but likes to occasionally lift some heavy things.

Program design by
Layne Norton

For the girl who has been training from 2-4 years and requires a bit extra volume to respond but also likes to throw around some heavy weight here and there.

Program design by
Layne Norton

For someone looking to build serious muscle but has been training very seriously less than 2 years.

Program design by
Layne Norton

For the person who has been training hard for a few years and might have even done a competition but it looking to step it up to another level.

Program design by
Layne Norton

Only attempt if you've trained a MINIMUM of 5 years, have some good muscle, and can move some hefty weights.

Program design by
Layne Norton

For someone who has been focusing on powerlifting less than 2 years and wants to peak for their first meet. No minimum wilks score

Program design by
Layne Norton

You've done a few meets and you've been training hard a few years and want to make sure you nail some PRs next meet. Minimum wilks score 250

Program design by
Layne Norton

You have been powerlifting more than 4 years specifically, you have a great grasp on technique, and are able to move weights that would win you most local meets, put you in the top 3 at regionals, and qualify for nationals. Minimum wilks score 350

Program design by
Layne Norton

Follow along with the same workout that Holly Baxter is using coming off of her powerlifting meet! Great for intermediate lifters looking to prioritize strength gains while also building muscle.

Program design by
Andres Vargas

Continue along with phase 2 of Holly Baxter's post meet training program! Great for intermediate lifters looking to prioritize strength gains while also building muscle.

Program design by
Andres Vargas

The final program in the Holly Baxter Hybrid series. Finish up this 3 part program and follow along with Holly as she begins her prep for her upcoming physique shows!

Program design by
Andres Vargas

It's been a long journey for Layne in his rehab process but he is finally back to lifting some heavy weights. Follow along with Layne as he prepares to rebuild his strength and prepare for his return to the platform!

Program design by
Andres Vargas

Layne continues his march back to full strength with phase 2 of his rebuild. A little more specificity and a little more action. Continue along and build some muscle and strength along with him!

Program design by
Andres Vargas