This 12 Week - 5 Day Split is designed for intermediate to advanced lifters who've been lifting consistently for 1-2years+. The goal is to maximise progress via movement patterns that offer the greatest return on investment for strength & muscle mass to enhance your physique + performance. The 12 weeks are split up into 3 Phases that gradually build volume and intensity by increasing either; sets/reps/weight/duration. You should prioritise progressions via quality form first then adding weight/reps where possible to meet the target rep/set scheme outlined. Aim to hit an RPE (Rated Perceived Exertion) of 7-9. *RPE = A scale of 1 through 10 represented as 1 being the easiest and 10 the hardest (Failure). Remember this is your rating no one else's, so as you get stronger and more skilful your RPE ratings will adapt too.

This 12 Week - 3 Day Split is designed for a beginner to early intermediate. The goal is to integrate and learn the main movement patterns via a majority of machines that will guide you as you become more skilful. They will help you set the foundations and give you the best opportunity to lean, progress and familiarise yourself with the gym environment and apparatus. The 12 weeks are split up into 3 Phases that gradually build volume and intensity by increasing; sets, reps and duration. You should prioritise progressions via form first then adding weight where possible to meet the target rep/set scheme set. Aim to hit an RPE (Rated Perceived Exertion) of 6-7 *RPE = A scale of 1 through 10 represented as 1 being the easiest and 10 the hardest (Failure). Remember this is your rating no one else's, so as you get stronger and more skilful your RPE ratings will adapt too.

This 12 Week - 4 Day Split is designed for a late beginner to intermediate. The goal is to build on and refine the main movement patterns via a mixture of machines and free weights that will hone your strength trajectory as you become more skilful. They will help you build on the foundations and give you the best return on investment to enhance your physique and progress. The 12 weeks are split up into 3 Phases that gradually build volume and intensity by increasing either; sets/reps/weight/duration. You should prioritise progressions via quality form first then adding weight/reps where possible to meet the target rep/set scheme outlined. Aim to hit an RPE (Rated Perceived Exertion) of 7-8 *RPE = A scale of 1 through 10 represented as 1 being the easiest and 10 the hardest (Failure). Remember this is your rating no one else's, so as you get stronger and more skilful your RPE ratings will adapt too.