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Westside for Skinny Bastards Program: Which WS4SB Version Should You Run?

By Nader on April 13, 2021
Compare WS4SB Original, Part II, Part III and 3.5, choose the right version for your schedule, and download a blank FitFrek training log.
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German Volume Training: The 10×10 Method and Its Limits

By Nader on April 13, 2021
Understand the classic GVT five-day rotation, loading, rest and tempo, plus what small ten-set-versus-five-set studies actually found. Direct session log included.
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5/3/1 BBB Template: Training Max, 5×10 Setup & Spreadsheet Tools

By Nader on April 9, 2021
Free blank 5/3/1 BBB spreadsheet tools, training-max guidance, the 5×10 setup, official source options, and a compact fit check.
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6-Day Push Pull Legs Programs: Best Options + Planner

By Nader on April 9, 2021
Compare practical 6-day push pull legs options, understand their progression and recovery demands, and download a flexible FitFrek PPL planner.
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Mike Israetel Hypertrophy Program: The “5-Week PDF” Explained

By Nader on April 7, 2021
Looking for Mike Israetel’s hypertrophy program PDF? Learn what the old five-week sheet is, how RP mesocycles work, and download a blank FitFrek tracker.
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Reddit PPL (Metallicadpa): 6-Day Routine + Tracker

By Nader on April 7, 2021
Run the Metallicadpa Reddit PPL with its six-day schedule, main-lift and accessory progression, deload rules and direct XLSX tracker.
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Strong Curves Program: Routines, Progression & 12-Week Tracker

By Nader on April 6, 2021
Choose the right Strong Curves route, understand its 12-week structure, make sound substitutions and download an independent training planner.
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RippedBody Novice Bodybuilding Program: 4-Day Routine

By Nader on April 5, 2021
Follow the current four-day RippedBody novice bodybuilding sample, use first-set RIR correctly and download an independent progression tracker.
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RippedBody Intermediate Bodybuilding Program: 5-Day Routine

By Nader on April 5, 2021
See the current public five-day RippedBody intermediate bodybuilding sample, use first-set RIR correctly and download an independent tracker.
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Joe Delaney 5-Day Full Body: Original Routine & Spreadsheet

By Nader on March 15, 2021
Original Joe Delaney five-day full-body routine with three two-week blocks, RIR/MR guidance and a direct XLSX download.
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