Man training with dumbbells in a gym
Plan for men · up to 49

Men

Progress with structure. Heavy compounds as the backbone of the week, more calorie margin to sustain the work, and the leg day almost everyone skips.

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What changes in your plan

Personalizing changes the plan,
not just its name.

  1. 01The compounds run the weekSquat, hinge, push and pull hold it up. Everything else comes along.
  2. 02More calorie marginYour expenditure is worked out from your real activity, not from a generic table.
  3. 03Legs are not optionalThey enter the programme with the same weight as the torso, not as Friday filler.
  4. 04Progression you can sustainThe load goes up on what you logged last week, not on what you ought to be able to lift.
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Your complete week 1,
not a sample.

Eight questions, two minutes. Everything is calculated in your browser: your measurements never travel to a server.

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