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Training Day Health Coach

Do you feel the need to just grow? Well look no further! This is a 4 week plan that specifically targets all necessary areas to look absolutely yolked. This program is a combination of Arm Assault, Boulder Back, Chiseled Chest, Detailed Delts and Last Legs or should I say last man standing after this mountain of a workout. This simple plan follows the same structure of the TD Focus individual plans. The  first 3 weeks as a standard split-routine followed by a final 4th week utilising a superset plan design. Be warned results equates to become an absolute UNIT! I mean have you seen the picture!? If you feel like you haven't done this workout justice, rinse and repeat another 4 weeks until you hit it just right.

Hypertrophy

Site Specific

Condition

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FULLY FOCUSED

Fully Focused

Fully Focused Super

Hannah Dixon! A true introduction to what it takes to bring you to stage. Hannah was stuck in a position whereby her health and lifestyle was compromised by working commitments. Taking a stand to focus on herself she brought the zero right to hero! Stepping on stage for the first time gained her a 3rd place at the PCA federation and a wining spot at the PCA British finals. Learning how her body worked from training to nutrition and finally stage posing she presented a winning package, wouldn't you agree?  Im proud and of course biased because she is my partner. I must admit she pushes me more in a gym than I do myself. I am honoured for Hannah to take the time to write and publish this plan to share. Enjoy Champ!

Competition

Aesthetics

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HANNAH DIXON

Whether you are new to the gym scene or just want to gauge a little bit of confidence to walk the gym floor, well look no further this is a plan for you. A 3 day full body routine to tackle a busy or hard working week. Naturally working 3 full body routines you will use the body as one unit so elements of fat burning and muscle toning will be present. Don't delay, lets get started Champ!

Strength

Technique

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READY? START!

Ready? Start!

Time to start your growth! Let's MAX out on MASS. This program will be working moderate weights with a moderate repetition range through to heavy sets with a lower repetition range. As you progress your control should be absolute paramount to the routine under heavier loads. I have involved elements of tactical BURNS that involve repping out or preforming static holds of up to 5 minutes. Tempo is key to this plan as volume gets low you want to be able to have great eccentric action under fatigued levels, just enough to cause some micro tears in the muscle to develop some serious swelling and hard earned mass!

Mass

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MAX MASS

Max Mass

A one off workout! Glutes, glutes and more glutes? Well look no further! This workout will specifically target your booty. Think of this plan as a bolt on you your usual weekly training routine to encourage growth to that specific body site at the same time. Be warned results equate to them absolute pins of dream legs! Let's go Champ!

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GLAMEROUS GLUTEUS MAX

Block 1

Precision over volume. This 6-week, 6-day split is built for those who train with intent. Each session is low in volume but high in intensity, focusing on quality over quantity. With strategic programming and optimal recovery, this plan maximizes strength, definition, and performance without the burnout. Perfect for lifters who want results without the fluff. Let's go Champ!

Power

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LOW VOLUME

Low Volume

Power Burn is a 4-day split designed to push progression while dialing in serious muscle growth. Blending strength-focused lifts with targeted hypertrophy work, this program hits hard without burning you out. Each session is built to challenge performance, spark muscle development, and keep you progressing week after week. It's the perfect balance of power and pump, an all in one intelligent system. let's Go Champ!

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POWER BURN!

Power Burn!

Chris Bumstead, affectionately known as “CBum,” is a Canadian professional bodybuilder who has become a global icon in the fitness world. Born on February 2, 1995, in Ottawa, Ontario, he began his competitive journey in 2014 and earned his IFBB Pro card by winning the 2016 North American Bodybuilding Championship . Bumstead rose to prominence in the Classic Physique division, clinching the Mr. Olympia title in 2019 and successfully defending it in 2020, 2021, 2022, and 2023 . His sixth consecutive victory in 2024 solidified his legacy in the sport. Time to take on CBUM's bro Split! Let's go Champ!

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CHRIS BUMSTEAD

Chris Bumstead

Glutes, glutes and more glutes? Well look no further! This is a 8 week plan that specifically targets your booty. Think of this plan as a bolt on you your usual weekly training routine to encourage growth to that specific body site at the same time. This simple plan has 4 blocks each consisting of 2  weeks. Be warned results equate to dream legs! Let's go Champ!

Gluteals

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GLAMOROUS GLUTEUS MAX

Phase 1

Phase 2

Phase 3

Phase 4

Mass is the aim and growth is the game. With this program you will be working moderate weights with a higher repetition range through to heavy sets with a lower repetition ranges. As you progress your control should be absolute paramount to the routine under heavier loads. Tempo is key to this plan as volume gets low you want to be able to have great eccentric action under fatigued levels, just enough to cause some micro tears in the muscle to develop some serious swelling and hard earned mass!

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MASS BUILDER

Mass Builder

Ask and you shall receive. This spit is a personal training split of mine that helped me grow, loose body fat and developed myself to a better, more conditioned version of myself, physically and mentally. You have abs  is now time to show them! Time to fight yourself Champ!

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IAN GODFREY

Drop sets are a highly effective technique designed to push your muscles beyond their normal fatigue threshold. This method involves performing an exercise to failure, then immediately reducing the weight and continuing for as many reps as possible, repeating this process for several "drops" in weight. By gradually decreasing the load, you can maintain a high level of intensity, increasing time under tension and maximizing muscle fatigue. Drop sets are a powerful way to break through plateaus, improve muscle endurance, and accelerate fat loss, making them a valuable tool in any training program. Whether you're aiming to increase strength or improve muscle definition, incorporating drop sets into your workout routine will challenge your muscles in a way that traditional sets cannot. Time to hit the gym Champ!

Recomposition

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534 DROP

Drop 543

A one off workout! Do you feel the need to grow size on your arms? Well look no further! This workout will specifically target your arms. Think of this plan as a bolt on you your usual weekly training  routine to encourage growth to that specific body site at the same time. Be warned results equate to bigger arms!

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ARM ASSAULT

Ronnie Coleman is a legendary figure in the world of bodybuilding, widely regarded as one of the greatest of all time. An eight-time Mr. Olympia champion, he dominated the sport with an unmatched combination of size, strength, and symmetry. Known for his iconic catchphrases like “Yeah buddy!” and “Light weight baby!”, Ronnie inspired millions with his hardcore training style and incredible work ethic. Beyond the stage, his humble personality and love for the gym have made him a beloved icon in the fitness community. His legacy continues to motivate lifters around the world to push past their limits. Let's go Buddy!!

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RONNIE COLEMAN

Ronnie Coleman

The PHAT (Power Hypertrophy Adaptive Training) program, created by Dr. Layne Norton, is a hybrid training approach that combines strength and muscle-building techniques. It blends powerlifting-style training. Focused on heavy, low-rep compound lifts with bodybuilding-style hypertrophy work using moderate weight and higher reps. PHAT allows you to build both strength and size by targeting different muscle groups with varied intensity and volume. It’s a great choice for lifters who want to get stronger while also building a well-rounded, muscular physique. Let's go Champ!

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PHAT ROUTINE

PHAT Routine

Maximise Results with minimise Time. This 5-day split workout plan with your busy schedule in mind. Each session is no more than 30 minutes, perfect for getting in, getting it done, and getting on with your day. Whether you're at the gym or at home, these efficient, high-impact workouts target specific muscle groups to help you build strength, burn fat, and stay consistent without sacrificing hours of your time. Consistency meets convenience. Let’s go Champ!

Function

Balance

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30 MINUTE WORKOUTS

30 Minute Workouts

Do you feel the need to grow size on your arms? Well look no further! This is a 4 week mini plan that specifically targets your arms. Think of this plan as a bolt on you your usual weekly training  routine to encourage growth to that specific body site at the same time. This simple plan works the  first 3 weeks as a standard split-routine followed by a final 4th week utilising a superset plan design. Be warned results equate to bigger arms!

Arms

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Arm Assault

Arm Assault Super

Hardly any time on your hands to fulfil a productive exercise routine? Then this is the plan for you. This split involves separating upper body and lower body workouts. On the upper body day, you work the chest, shoulders, back, biceps, and triceps. On the lower body day, you target the hip flexors, glutes, quads, hamstrings, and calf muscles. Cut the time and double the gains!

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UPPER LOWER

Upper Lower

PHUL (Power, Hypertrophy, Upper, Lower) Is a four day a week workout split for the general athlete and lifters alike. The first two days concentrate on power-based movements, capitalising on compound exercises to bolster overall strength, this in turn creates some significant micro tears in the muscle tissue ready for the next phase of the workout. The latter two days, however, shift to hypertrophy, where the volume increases this develops into more controlled movements to promote muscle growth and endurance.

Let's give it a go, come on Champ!

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PHUL ROUTINE

PHUL Routine

Bro is the name and Gains is the game. I have personally worked with Ryan for years. A true athlete that pushes you beyond limits that you ever expected to have done yourself. This individual is an absolute credit to health and fitness scene. An all rounder from bodybuilder to CrossFit to Hiking and Trail Running. Once his mind is set to a specific goal it is pushed beyond the human limits until the task is complete. I have dedicated this "Bro Split" in honour of Ryan for everything his has helped, taught and pushed me through! and now I can share our training split with everyone. Thank you for everything Bro!

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RYAN KENYON

This workout routine is designed to target key muscle groups for a full-body, balanced approach to fitness. It focuses on strengthening the lower body, with exercises dedicated to the front legs (quadriceps), back legs (hamstrings), and glutes, ensuring optimal development and muscular balance. Additionally, a two-upper body split is incorporated, focusing on different muscle groups across separate sessions to promote muscle growth, strength, and recovery. By alternating between these lower and upper body exercises, this workout provides a comprehensive plan for building strength, improving endurance, and enhancing overall athletic performance. Whether you're looking to increase lower body power or sculpt a well-rounded upper body, this program offers a complete solution to meet your fitness goals.Lets go Champ!

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BODY RECOMP

Body Recomp

A one off workout! Do you feel the need to grow a wider more dense back? Well look no further! This workout will specifically target your back. Think of this plan as a bolt on you your usual weekly training routine to encourage growth to that specific body site at the same time. Be warned results equate to carrying carpets!

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BOOM BACK

Jay Cutler is a retired American professional bodybuilder and four-time Mr. Olympia champion, winning the prestigious title in 2006, 2007, 2009, and 2010. Known for his incredible size, symmetry, and work ethic, Cutler became one of the most recognizable figures in bodybuilding. Originally from Massachusetts, he began training at a young age and quickly rose through the ranks of the sport. Beyond his competitive success, Cutler is also a successful entrepreneur and fitness influencer, continuing to inspire fans around the world with his dedication and knowledge.

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JAY CUTLER

Cycle 1

Cycle 2

Cycle 3

Cycle 4

Cycle 5

Cycle 6

AM|PM is 5-day training routine takes intensity and structure to the next level by splitting each day into AM and PM sessions. The morning sessions are designed to prime the body with heavy, strength-focused lifts, while the evening sessions target hypertrophy and detail work. This strategic split maximizes recovery between efforts, boosts training volume without burnout, and creates the perfect environment for serious muscle growth and development. It’s high-performance training, built for next-level results. Let's go Champ!

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AM | PM

Makes sure to read the notes of each exercise as it suggested AM or PM session

AM|PM

Do you feel the need to grow a wider more dense back? Well look no further! This is a 4 week mini plan that specifically targets your back. Think of this plan as a bolt on you your usual weekly training routine to encourage growth to that specific body site at the same time. This simple plan works the first 3 weeks as a standard split-routine followed by a final 4th week utilising a superset plan design. Be warned results equate to carrying carpets!

Back

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Boom Back

Boom Back Super

Similar to PHUL this is a modified versions of the original training split. It’s based on sound principles that maximise training frequency, exercise selection, while building strength and hypertrophy simultaneously. You will do two upper body and two lower body workouts. One of each will have a power (or strength) focus, and the other a hypertrophy focus. 

Let's give it a go, come on Champ!

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SHUL ROUTINE

SHUL Routine

Booty is the aim and Sculpting is the game! Here is a 3 day split that will focus mainly on the glutes with a few elements of upper body and core. There is additional accessory day that is primarily body weight to maximise the results built throughout previous workouts in the week. Let's BUILD THAT BOOTY! Come on Champ!

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BOOTY SCULPT

A one off workout! Do you feel the need to grow size on your chest? Well look no further! This workout will specifically target your chest. Think of this plan as a bolt on you your usual weekly training routine to encourage growth to that specific body site at the same time. Be warned results equate to D cups!

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CHISEL CHEST

Dorian Yates is a legendary British bodybuilder best known for his dominant reign in the sport during the 1990s. He won six consecutive Mr. Olympia titles from 1992 to 1997, earning a reputation for his intense training style and massive, grainy physique. Yates helped usher in the era of "mass monsters" in bodybuilding, known for his incredible back development and disciplined, science-based approach to training and nutrition. Even after retiring, he remains a respected figure in the fitness world, often speaking about mental health, personal growth, and the importance of inner strength. Lets go Champ!

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DORIAN YATES

Warm up sets are completed with weight at 50-70% of the working set

Dorian Yates

Inspired by the high-octane energy of Pain and Gain, This  3-day and 5 dat rotation split workout is focused purely on building serious mass and making all kinds of gains. Just like the characters in the film who were obsessed with pushing limits, this program is all about intensity, consistency, and muscle overload. Each session targets major muscle groups with heavy compound lifts and strategic volume, creating the perfect storm for hypertrophy. This isn’t just a workout, it’s a lifestyle rooted in grind, grit, and the relentless pursuit of growth. Time to chase that pump and live large! Let's go Champ!

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PAIN & GAIN

Alternate weeks  (3 day split | 5 day split)

Pain & Gain

Do you feel the need to grow size on your chest? Well look no further! This is a 4 week mini plan that specifically targets your chest. Think of this plan as a bolt on you your usual weekly training routine to encourage growth to that specific body site at the same time. This simple plan works the first 3 weeks as a standard split-routine followed by a final 4th week utilising a superset plan design. Be warned results equate to D cups!

Chest

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CHISELED CHEST

Chiseled Chest 

Chiseled Chest Super

Train like one of the greatest 7 times Mr. Olympia Mr Arnold Schwarzenegger. Arnold's muscle building workout features an intense high volume and frequency approach to training. In this plan you will fluctuate between a 6-day split and a 4-day split. The 4-day training days are quite lengthly, however It's no secret that Arnold just loved to add more sets and more volume to make sure he secured his position on stage. In order to be the best you have to beat the best, in this case himself?! Progress and setting a goal was the foundation to Mr. Schwarzenegger success. Try the plan if you dare but be warned the sessions will most certainly test you! Let's go Champ!

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ARNOLD SCHWARZENEGGER

Arnold Schwarzenegger

Powerlifting is centred on the three main compound lifts Bench, Dead and Squat. These lifts recruit the most muscles and put the most stress on your central nervous system – which in turn means they release the most hormones. Unlike bodybuilding, which emphasises the pursuit of a particular physique, powerlifting is a sport of attaining as much raw strength as is humanly possible. Primal in its simplicity, powerlifting isn't pretty but it is practical, hardcore, and guarantees you will never again struggle to move house. Here we go Champ!

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POWERLIFTING

Phase 1: Volume

Phase 2: Heavy

Phase 3: Testing

Bodybuilding is not all about growing to become a mass monster. It's about conditioning the body to a degree whereby you break down and damage your initial muscle fibers so once they repair with good nutrition they eventually become more firm and stronger than before. This is a workout designed for beginners to start the process of muscle building. It is a workout with a very basic progression. It will work all the major muscle groups in 1 complete session 3 times a week. Time to get the ball rolling, Let's go Champ!

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THE INTRO

The Intro

Have you ever danced with the Devil in the pale moonlight? This is a savage high-intensity tactic that produces extreme soreness, however a small sacrifice for big blood flow and muscle pumps. This can only be described as a Devil set  because of the number that defines them. 6 days, 6 exercise and 6 sets. The first section is the primer to be worked as a singular exercise to stimulate as much muscle tissue as possible. Secondly is the superset combining 2 muscle groups of the same category and finally a mini circuit based predominately around body weight because at the stage all your energy would have been used in the first 2 stages. Time to dance with the Devil, Let's go Champ!

Speed

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BLOOD RAVES

Blood Raves

A one off  workout! Do you feel the need to grow size on your deltoids? Well look no further! This is a workout will specifically target your shoulders. Think of this plan as a bolt on you your usual weekly training routine to encourage growth to that specific body site at the same time. Be warned results equate to big coconut shoulders!

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DETAILED DELTOIDS

Do you feel the need to grow size on your deltoids? Well look no further! This is a 4 week mini plan that specifically targets your shoulders. Think of this plan as a bolt on you your usual weekly training routine to encourage growth to that specific body site at the same time. This simple plan works the first 3 weeks as a standard split-routine followed by a final 4th week utilising a superset plan design. Be warned results equate to big coconut shoulders!

Deltoids

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Detailed Deltoids

Detailed Deltoids Super

Mr. Frank Zane (born June 28, 1942) is a retired American professional bodybuilder and author. He is a three-time Mr. Olympia, and his physique is considered one of the greatest in the history of bodybuilding due to his meticulous focus on symmetry and proportion. He was inducted in the IFBB Hall of Fame in 1999. This is the legend that started to this age Aesthetics.

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FRANK ZANE

Frank Zane

Bane is an escaped convict from an island prison in South America and a super-villain/assassin. Bane has abnormal physical strength as a result of having undergone experiments involving a derivative of the drug Venom. He became known as "The Man Who Broke the Bat" when he broke Batman's back, forcing Bruce Wayne to give up the Batman persona while he recuperated. In this workout expect to push your limits! you only get a few shot to hit it hard, make sure you give yourself enough rest between sets! Train Insane! Let there be Chaos! Let's go Champ!

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THE BANE

The Bane

Powerlifting is centred on the three main compound lifts Bench, Dead and Squat. These lifts recruit the most muscles and put the most stress on your central nervous system – which in turn means they release the most hormones. In this split, it has been design to focus on an additional split for shoulders. We will work on 4 of the big muscle groups Chest, Back, Legs and finally Shoulders. No time to waste! Here we go Champ!

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RAW HITS

Raw Hits

A one off workout! Do you feel the need to grow size on your legs? Well look no further! This is 1 session will specifically target your legs. Think of this workout as a bolt on you your usual weekly training routine to encourage growth to that specific body site at the same time. Be warned results equate to bigger booty and thighs!

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LAST LEGS

Do you feel the need to grow size on your legs? Well look no further! This is a 4 week mini plan that specifically targets your legs. Think of this plan as a bolt on you your usual weekly training routine to encourage growth to that specific body site at the same time. This simple plan works the first 3 weeks as a standard split-routine followed by a final 4th week utilising a superset plan design. Be warned results equate to bigger booty and thighs!

Legs

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Last Legs

Last Legs Super

Mr. Roy "Reg" Park (7 June 1928 – 22 November 2007) was an English bodybuilder, businessman, and actor. His first title was Mr. Britain in 1949. He then won Mr. Universe in 1951, 1958, and 1965. He went on to star in five films, all of which featured him playing Hercules. Later in life, he received renewed interest for being the first inspiration (and later a mentor) to Arnold Schwarzenegger who became one of the worlds most iconic celebrity. I think after this work out "You may be back!".

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