Full Body Strength & Size Program

Level: intermediate · 5x per week · 12 weeks

This is my complete Intermediate to Advanced Full Body program — designed for lifters who are past the beginner stage and want serious, balanced muscle and strength gains without spending 2 hours in the gym. What you get: 5 focused training days per week (60–75 min per session) Clear mix of 2 strength days + 3 hypertrophy days Automatic progressive overload — choose your weekly increase from 1% to 5% in your profile settings Every exercise includes sets, reps, RPE, rest times, and detailed notes Built-in advanced techniques: Myo-Reps, Drop Sets, Pause Holds Perfect for anyone training 5 days a week who wants a proven, high-frequency full body split that actually delivers visible results in the mirror and strength on the bar. This volume is intentionally high-frequency because it’s an intermediate-to-advanced program — exactly what the body needs once linear beginner gains slow down. Every major muscle is hit with the right mix of intensity, techniques, and weekly sets for continued growth. Ready to stop guessing and start growing?