Put it all together

Results happen because of two factors. 1) Consistency, and 2) Progressive overload, which includes not just increasing weight or reps, but also varying your routine to keep your muscles on their toes. In this article, I’m going to show you a few different ways to combine programs on this site so that you can continue to be consistent in your workouts while adding in some variation.


  1.  Perform the programs in the order listed.
  2. Complete each program before moving on to the next.
  3. Follow the instructions contained in the post for each program.
  4. Modify as needed. NEVER sacrifice proper form and technique for increased weight, complexity, or intensity.

Beginner, 26 – 28 weeks (6.5 – 8 months)

  1. Your first workout program – 10 weeks
  2. Back to the basics 12-week program
  3. Lean + Strong 4-6 week program

Intermediate, 24 weeks (6 months)

  1. Lean + Strong 4-6 week program, 6 weeks
  2. Back to the basics, weeks 5-12
  3. Intermediate 3-day split, 6 weeks
  4. Muscle growth 5-day split, weeks 3-6

Advanced, 26 weeks (6.5 months)

  1. Back to the basics, weeks 5-12
  2. Muscle growth 5-day split, 6-week program
  3. Post-Holiday fat blaster, program, 8 weeks
  4. Intermediate 3-day split, 4 weeks



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