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Lift Big Eat Big

A 14-week base Weightlifting block to build a strong foundation.

Weightlifting

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Block 1 - 10-Week Base

Block 1

Designed to fill in your weak links and add weight to your main lifts while giving you the pump of legend.

Hypertrophy

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Pump Dragon Volume 1

8-week base block to reinforce Weightlifting fundamentals.

3-Day Per Week

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Block 2 - 8-Week Strength Cycle (Front Squat)

Block 2 - 8-Week Strength Block (Front Squat)

The sequel with updated movements, methods and programming.

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Pump Dragon Volume 2: Return Of The Dragon

A groundbreaking program designed to give you the biggest pumps of your life, while simultaneously increasing your strength and decreasing body fat. Volume 3 weaves conditioning throughout the program.

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Pump Dragon Volume 3: Legend Of The Dragon

Volume 3 weaves conditioning throughout the program.

Complexes for enhanced work capacity and volume.

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Block 3 - 8-Week Complex Cycle

Block 3

Old school back thickness specialization for a thick, dense back from the pre-steroid era.

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Old School Back Thickness Specialization

Hard, heavy back training for golden era back development

Old School Back Thickness

Arm specialization program for thick, juicy arms.

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Armageddon Arm Specialization

Annihilate your arms so they are ready for the Armageddon

8 Week Armageddon Specialization

A leg specialization program to bust through muscle growth plateaus and finally throw away those skinny jeans.

Specialization

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14-Week Tree Trunks Leg Specialization (Full Gym)

Cycle 1 - Strength Focus

Cycle 2 - Supersets/ISOs

Cycle 3 - Partials/Dropsets

Take part in the world's first history-based strength training program based on Ancient Greek texts!

Strength & Conditioning

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Phalanx Method Volume 1: Hoplite Training For The Strength Athlete

Othismos will test your body. Expect to push hundreds and hundreds of pounds on your sleds, expect your lungs to beg for air, expect your nervous system to be so worn down that you’ll sleep like the dead when you finish each training day.

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Phalanx Method Volume 2: Othismos

Expect to push hundreds and hundreds of pounds on your sleds, expect your lungs to beg for air, expect your nervous system to be so worn down that you’ll sleep like the dead when you finish each training day.

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Pump Dragonette Volume 1 

Elysium will test your soul. You will train to achieve the body of a Greek hero, with a still-challenging Anabasis, and much higher volume in your lifting to accelerate muscle growth, definition, and muscular endurance.

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Phalanx Method Volume 3: Elysium

You will train to achieve the body of a Greek hero, with a still-challenging Anabasis, and much higher volume in your lifting to accelerate muscle growth, definition, and muscular endurance.

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Block 4 - 8-Week Volume Cycle

Get a battle ready chest in just 8 weeks.

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Battle Ready Chest Specialization

Build an armor plated chest for your shirt to hang from

This is conditioning for Olympic Weightlifters. Forget running or sitting on the bike, Snatch and Clean & Jerk with minimal rest!

Block 5 - 10-Week On The Minute (OTM) Cycle

Block 5 - 9-Week On The Minute (OTM) Cycle

Shoulder specialization program for capped delts

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Atlas Shoulder Specialization

Put all the conditioning and volume to work!

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Block 6 - 8-Week Strength Cycle

A program designed to build the thickest, densest back using the Olympic Weightlifting derivatives

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Olympic Weightlifting Back Specialization

Base Block

Advanced Hypertrophy Wave Block

12-Week Program for Shocking Size & Strength. Be stubborn as a mule and you will see crazy results.

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The Mule - Full Gym Access

The Mule - Full Gym Access Month 1

The Mule - Full Gym Access Month 2

The Mule - Full Gym Access Month 3

The ultimate muscle mommy training program to build muscle and become a sexy mama

Muscle Mommy Training To Build Muscle

Muscle Mommy

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The Mule - Garage Gym

The Mule - Garage Gym Month 1

The Mule - Garage Gym Month 2

The Mule - Garage Gym Month 3

Learn the Olympic lifts in a progressive manner. This program incorporates many lifts from the Weightlifting Mastery.

Beginner

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12-Week Beginner Weightlifting Program

Beginner Weightlifting Program

This program is a 6-week jerk specialization program designed to improve your split jerk in olympic weightlifting. Focus on technique and building strength in the core and upper body is the main focus for this block.

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Jerk Specialization Program

Block 6 - Jerk Specialization Program

This is a 4-day-a-week preparatory phase preparing you for upcoming competition and training cycles - this block will be performed before a competition block.

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6-Week Preparatory Phase (4 Day A Week)

6 Week 4 Days a Week Weightlifting Program  - This program will work up to a new 1RM to find a new base for going into the rest of your training blocks

Preparatory Program - 6 Week Peak 

Do this cycle before a competition/weightlifting meet. Cycle 1 will consist of 8 weeks of prep and build-up toward a competition. To get the most out of this cycle, use it after any of the other blocks have been completed.

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Weightlifting Competition Cycle 1 (8 Weeks)

8 Weeks of preparation and build-up towards a weightlifting competition/meet

Designed to build insane strength and size of the power muscles so you can command life and dominate anything thrown your way.

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Farm Boy Strong

Farm Boy Strong Block 1

Farm Boy Strong Block 2

Develop the strength and muscle base before starting a competition training cycle.

Strongman

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12-Week To Beast Off-Season Strongman Program

Strongman Off-Season Training Program

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Bare Bones

8 Weeks To A Powerful Deadlift. OPTIONAL to add a 4th day of training focusing on pressing. 

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8-Week Deadlift Specialization

Deadlift Specialization Cycle

You will need a resistance band, and you are good to go. This is a full-body workout plan designed to build strength and lose fat. This is a great beginner-level program but can also be done by any level of athlete if you cannot get your general gym training in.

This is also a great workout for those who travel, have limited equipment, or for the holiday season while you take a break from your normal strength training.

Bodyweight

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Beginner Bodyweight Program

8 Weeks of bodyweight training you can do in the comfort of your own home or while on vacation. You will need very limited equipment. Resistance bands is all you need in order to do this program.  You can use whatever resistance band you can handle for the exercise and feel free to add things like DB's or BBs if you want to make the exercise a bit more challenging.

8 Week Beginner Bodyweight Program

Work capacity, strength, and size. Perfect for the off-season Powerlifter

Powerbuilding

Strength

Powerlifting

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12-Week Powerbuilding Strength & Size

Develop strength, size, and work capacity.

Block 1 - 6-Week Powerbuilding

Block 2 - 6-Week Powerbuilding

Train like a tactical athlete! A mix of strength & conditioning.

Tactical

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Tactical Athlete Training Program

Tactical Athlete Training Block

A program using ONLY farmers handles to hit farmers walk PBs AND build a huge upper back and traps.

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Farmers Handle Upper Back Specialization Program

Upper back and traps & farmers walk specialization

Farmers Handle Specialization

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Strongman Conjugate 4-Week Base Program

A repeatable and customizable training cycle for Strongman

This is a glute specialization program that also includes exercises for the whole body (upper and lower). You can substitute exercises, but this program consists of bar work, DB work, BW work, and some band work.

Glutes

Muscle Building

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Booty Blueprint - Glute Specialization Program

This is an 8 week, 4 days a week program. This is a glute specialization program that also includes exercises for the whole body (upper and lower). You can substitute exercises, but this program consists of bar work, DB work, BW work, and some band work.

Glute Specialization Program

Beginner program with DBs and Machines only

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DB + Machine Only Beginner Program

Block 2

This is an olympic weightlifting accessory program, which means it can be added to your current 3x day-a-week program to get overall stronger and prevent injuries.

Accessory And Strength Program For Olympic Weightlifting. Part 1 

Block 1 - Accessory Program For Olympic Weightlifters

Goal: Build lean muscle, tone, and enhance overall athleticism
Schedule: 4 strength training days + 1 optional cardio days
Duration: 8 weeks
Focus: Glutes, legs, core, and upper body with progressive overload

bodybuilding 

female fitness

bikini body program

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Bikini Body Volume 1

Build lean muscle, tone, and enhance overall athleticism

This is the exact competition cycle that Mona did leading up to her latest weightlifting competition where she took gold and best female lifter of the day

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Weightlifting Comp Cycle

This is a 4-day-per-week, 6-week peaking program designed to prepare you for a weightlifting meet. It’s built around the snatch, clean and jerk, and foundational strength lifts — front squat, back squat, and pulls — with volume and intensity carefully structured to peak right on competition day.  The plan starts with higher-volume technical work to reinforce movement quality and consistency, then gradually shifts toward heavier singles, power development, and speed work as the competition approaches. Each week follows a clear progression of load, volume, and intent, so you build strength early, sharpen power mid-cycle, and taper into full recovery before the meet.

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