intermediateUpper/Lower

Strong Not Skinny

Build real strength and curves. Focus on getting stronger, not just smaller. Empowering, muscle-building program.

Days/Week

Weeks

Phases

88%

Popular

Program Goals

Build strengthGain muscleEmpowerment

Strength focused

Progressive overload

Build real muscle

Not about restriction

Heavy Upper

Bench PressRowsOHPPull-upsFace Pulls

Heavy Lower

SquatRomanian DeadliftHip ThrustLeg PressCalf Raises

Build Muscle

Incline PressCable RowsLateral RaisesBicepsTriceps

Build Curves

DeadliftBulgarian Split SquatLeg CurlsGlute BridgeCalves

Our AI will customize this template based on your profile

Days per week

Free • No credit card required

barbelldumbbellscables

Split TypeUpper/Lower

Phases3

PeriodizationLinear

The classic linear progression program for beginners. Focus on compound lifts with simple progression.

Cody Lefever's beginner program with tiered exercise structure. Smart progression system.

Build a solid strength base with the fundamental compound lifts. Simple, effective, proven.