Full BodyFull Body Athletic Blueprint: Train Everything, Three Days a Week
A complete three-day full-body system — compound anchors, athletic accessories and conditioning that fits around a real life.
MUSCLE GROUP GUIDES
TRAINING
Muscle-by-muscle blueprints — weekly templates, technique cues and progression rules for every body part.
Full Body
CoreCore Definition Blueprint: Build the Midsection, Then Reveal It
Train the core like the stabilizer-athlete it is — anti-extension, rotation and load — then let diet handle the reveal.
ShouldersShoulder Cap Blueprint: Delts That Frame Everything
Round, capped delts through pressing strength, lateral raise volume and the rear delt frequency most programs forget.
ChestChest Mass Blueprint: Build a Fuller, Wider Chest
The complete chest training template — pressing angles, stretch-focused volume and the weekly structure that builds both width and thickness.
BackBack Width and Thickness Blueprint
Build the V-taper and the density behind it — vertical pulls for width, horizontal rows for thickness, organized into one weekly template.
ArmsArm Size Blueprint: Biceps, Triceps and Forearms That Fill Sleeves
A complete arm development template — frequency, stretch-position work and the triceps-first logic behind bigger arms.
LegsLeg Day Blueprint: Strength, Size and Working Knees
The complete lower-body template — squat and hinge patterns, quad and hamstring volume, and the calf work everyone skips until it works.