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Eamon Dimasi

For true beginners or anyone restarting after time off. Learn the basics, build full-body strength, and establish consistent training habits without overwhelm.

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3-Day Beginner Strength (Full-Body)

Block 1

Block 2

For busy lifters who want results with minimal time. Maintain and build strength using efficient, full-body sessions that fit into a tight schedule.

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3-Day 30-Minute Strength (Full-Body)

For busy lifters who can train slightly more often. Push strength progress further than the 3-day version while keeping sessions short and focused.

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4-Day 30-Minute Strength (Upper/Lower)

For lifters focused on hypertrophy with limited training days. Build muscle efficiently by training the whole body multiple times per week.

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3-Day Muscle Growth (Full-Body)

For intermediate lifters chasing size. Speed up muscle growth by increasing weekly volume and frequency, while separating upper and lower to allow more quality work.

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4-Day Muscle Growth (Upper/Lower)

For lifters who want higher volume without training daily. Maximise muscle growth using a push/pull/legs foundation with added upper and lower days.

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5-Day Muscle Growth (PPL/UL)

For advanced lifters who want to train more often. Maximise hypertrophy through high weekly volume and frequent exposure for all muscle groups.

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6-Day Muscle Growth (PPL)

For lifters who want strength and size. Combine heavy compound lifts with hypertrophy work in balanced full-body sessions.

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3-Day Powerbuilding (Full-Body)

For intermediate lifters stuck between strength and physique goals. Drive strength on key lifts while adding enough volume to support muscle growth.

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4-Day Powerbuilding (Upper/Lower)

For lifters who enjoy variety and higher frequency. Blend powerlifting priorities with bodybuilding volume across multiple training styles.

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5-Day Powerbuilding

For lifters new to powerlifting. Learn the squat, bench, and deadlift with full-body sessions that prioritise technique and steady strength gains.

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3-Day Intro to Powerlifting (Full-Body)

Block 3

For: New powerlifters ready for more structure
Aim: Improve the big three with clearer upper/lower separation, allowing more quality work and recovery.

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4-Day Intro to Powerlifting (Upper/Lower) (copy)

A balanced powerbuilding program that combines heavy compound lifts with targeted hypertrophy work to help you build strength and muscle.

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5-Day Intro to Powerlifting

For intermediate lifters who have hit their first bench press plateau. Build the strength, technique, and upper-body muscle needed to reach a 2-plate bench.

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4-Day Bench Press Specialisation

For lifters who want to push their bench progress as fast as possible. Accelerate bench strength by increasing weekly bench practice and spreading work across more sessions.

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5-Day Bench Press Specialisation

For lifters building toward their first bodyweight pull-up. Develop the strength and muscle needed for your first strict pull-up while maintaining your other muscle groups.

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3-Day Pull-Up Progression

For lifters prioritising glute development. Build stronger, more developed glutes while maintaining other muscle groups.

Other (3)