Advanced Workouts
High-intensity programs for experienced athletes. Advanced techniques, high frequency, and performance-focused programming.
Training Tips
- Autoregulate intensity based on daily readiness
- Use advanced techniques like drop sets and supersets
- Prioritise recovery and sleep
- Consider 5-6 day training splits
9 Advanced Programs
Norse God Physique (Thor-Inspired)
Build a powerful, athletic physique inspired by superhero-style strength training. Heavy compound lifts, hypertrophy accessories, loaded carries, sled work, and battle-rope conditioning develop strength, muscle, and work capacity across a six-day split.
Beast Mode Protocol (Wolverine-Inspired)
Forge an indestructible physique with this Wolverine-inspired training protocol. Heavy lifting combined with aggressive supersets and finishers that push you to your limits. The same brutal training style used to build a jacked superhero physique.
Gridiron Power
Build the strength and explosiveness that gridiron play demands. This program focuses on the raw power needed for blocking and tackling, the explosive speed for breakaway plays, and the durability to survive a full season. Heavy compound lifts, plyometrics, and sport-specific conditioning.
Football Striker Speed
For the goal scorers who need that extra yard of pace. This program focuses on explosive acceleration, first-step quickness, and the power to beat defenders to the ball. Build the speed that creates chances and finishes them.
Tennis Pro Performance
Advanced tennis-specific weekly strength block for competitive players. This program targets serve velocity, explosive court coverage, and the endurance demanded by long, competitive matches.
Golf Performance Elite
Advanced golf-specific weekly strength template for competitive golfers and low handicappers. This block focuses on building the explosive power that drives clubhead speed, the endurance to maintain performance over a long round, and the mental focus that comes from physical confidence.
Arnold Split
Train like The Oak himself. Arnold's legendary 6-day split pairs antagonistic muscle groups together - Chest/Back, Shoulders/Arms, Legs. High volume, high intensity, legendary results.
PHAT
Power Hypertrophy Adaptive Training by Layne Norton. Combines power training and hypertrophy work for the best of both worlds. Two power days followed by three hypertrophy days for maximum strength and size gains.
Speed Runner's Power
A 12-week strength block for competitive runners building explosive power and strength endurance. Three sessions per week: explosive power (plyometrics + posterior-chain ballistic work), strength endurance (single-leg load tolerance), and hill power (heavy sled, jumps, isometric quad capacity for descents). Builds the strength substrate that supports running at a faster pace under load — the running speed comes from your run training; this block builds the power and capacity for it.