Push Pull Legs

The Bread & Butter Program: Push / Pull / Legs – Refined by Experience, Proven in the Trenches

This isn’t just another cookie-cutter gym split.

This is the Push/Pull/Legs program I’ve personally refined over the years — forged through hands-on experience and mentorship under some of the most respected names in bodybuilding: Jordan Peters, Kuba Cielen, Luke Sandoe, and Sasan Heirati.

It’s the backbone of the training I’ve used to build my own physique and the results of countless clients — from general population to serious competitors.

What makes it different?

This isn't just about "hitting each muscle group."
It's about deliberate structure, measured progression, and ruthless efficiency.

You’ll rotate three core sessions — Push, Pull, and Legs — across the week with built-in flexibility to suit your recovery, schedule, and training age. Whether you’re training 3, 4, or 5 times a week, the program adapts while still delivering serious results.

This split allows:

• Maximum frequency + intensity without overlap

• Strategic exercise selection to keep joints healthy while progressing key lifts

• A logical rotation of volume that avoids burnout and stagnation

• Plenty of room to specialize (shoulders, arms, weak points)

Why it works:

Push/Pull/Legs has stood the test of time because it just works — but the way it's applied here is what separates average lifters from advanced results.

This is the exact structure used to grow dense muscle, manage fatigue, and push strength across the board — whether you're a lifestyle athlete or prepping for the stage.

If you want a program that’s been tried, tested, and tweaked by someone who’s learned directly from the best — this is it.

Upper Lower

The Fast Track: Upper / Lower Training Program
Simple structure. Brutal effectiveness. Perfect for beginners chasing real results.

If you're new to lifting or getting back into training — this is your launchpad.
The Upper/Lower split is hands-down the smartest way to build muscle and strength fast, without the fluff or overwhelm of complicated programming.

This plan has been built using the same principles I apply to beginners inside my coaching — grounded in real-world results, not just theory. It’s structured for maximum return on effort, so you’re not wasting hours in the gym spinning your wheels.

What’s inside:

This program rotates two Upper Body and two Lower Body sessions each week — giving you the perfect balance of frequency, recovery, and progression. You’ll train just 3–4 days per week, with clear, scalable progress built in.

• Learn the core movement patterns that matter most

• Focus on strength and control, not just chasing a pump

• See week-to-week improvements in performance and physique

• Built-in progression models that anyone can follow — and stick to

Why it works:

Upper/Lower splits are ideal for those who want structure without complexity.
You’ll hit each muscle group often enough to grow, without hammering your joints or burning out. Whether you want to gain muscle, lose fat, or build a base to take into more advanced training later — this is your foundation.

This program has helped dozens of my clients go from "no clue what I’m doing" to lifting with confidence, seeing clear progress, and actually enjoying training.

If you’re ready to stop jumping between random workouts and start building a body that looks and performs better — this is where you start.

Bikini Training Split

The Bikini Blueprint: Train with Shape in Mind
Glutes, legs, shoulders — sculpted with intent, not guesswork.

This is not a random “glute circuit” pulled from Pinterest.
This is a structured, progressive program designed to build the bikini physique: round glutes, defined shoulders, tight midsection, and toned legs — without wasting time on ineffective fluff.

Built from the same training structure I’ve used to coach female competitors and lifestyle clients alike, this plan combines targeted hypertrophy, smart exercise sequencing, and training systems that actually drive results.

What’s inside:

• 3–5 days/week structure (with optional flexibility for busy schedules)

• Lower body frequency split to prioritise glutes + hamstrings

• Targeted shoulder + upper body days for that X-frame shape

• Built-in progression to keep the body adapting — not plateauing

• Minimal equipment options included (ideal for gym OR home setups)

This plan trains you like a bikini athlete — even if you’re just starting out.

Why it works:

Unlike most programs for women, this isn’t about sweating buckets and hoping for change.
It’s about stimulating the right muscles, improving your shape, and creating a look that’s both athletic and feminine. Every session is structured with a goal — build, shape, tone, repeat.

Whether your goal is to step on stage or just look your best on holiday, this plan gets results — without feeling like a second job.

If you’re ready to stop guessing and start training like it actually matters — this is your blueprint.