Four programs.
Pick the legend that fits your week.
Each one is twelve weeks in three blocks, with exact sets, reps and rest, both age tracks and a home-gym version. Not sure which is yours? The quiz takes a minute.
Split training, supersets and a shock week at the end of each block.
Proportion work, a controlled tempo, the vacuum and your weak points.
One or two work sets taken all the way, with long rest between sessions.
Full body, the basic lifts and a simple linear progression.
| PROGRAM | DAYS / WEEK | APPROACH | FITS IF |
|---|---|---|---|
| The Oak | 5–6 | High volume, split, supersets, shock weeks | You have time, want size, recover well |
| The Chemist | 4 | Proportion, controlled tempo, vacuum, weak points | You want the look more than the size |
| The Thinker | 2–3 | One or two work sets to failure, long rest | Little time, a full-time job, or a plateau |
| The Classic | 3 | Full body, the basic lifts, linear progression | Starting out, coming back, or past 40 |
Train it for four weeks and log every session. That’s all I ask. If your logbook doesn’t show more weight or more reps than week 1, or the program simply isn’t for you, ask for a refund within 60 days of purchase and you get your money back.
Refunds are handled by Digistore24, our reseller: use the link in your order confirmation email or write to me. This is in addition to your statutory rights.
Through the Eras
Sixteen weeks through all four approaches, one era at a time. See Through the Eras.