Gym training plans built for every level.
Get stronger, move better and actually enjoy the progress.

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This isn't just another workout plan, it's a blueprint for building serious size, strength and performance. The 8 week program delivers a refined, science backed training structure built around the fundamentals that work (progressive overload, intelligent volume and strategic recovery.

Designed for intermediate to advanced lifters, this program maximises your results with a 4 day upper/lower split, optimising frequency and intensity for both muscle growth and strength gains. Each phase builds on the last, ensuring constant progression without burnout.

Upper/Lower Split 4 Days 

Upper/Lower Split - 4 days

This 8 week bench press programme is built for lifters who are serious about getting stronger and want real, measurable progress, not guesswork. You'll bench three times per week with purpose, learning to master your setup, move with intent and build strength through proper structure and progression. The plan blends heavy compound work, speed sessions and targeted accessories that build pressing power from every angle. You'll start by testing your true one rep max (safely and accurately), build volume and strength across the first five weeks, reloading in week six, then peak and test for a new personal best in week eight. No fluff, no nonsense. Just a smart, effective system designed to make you stronger, more confident and technically solid under the bar. Whether you're chasing your first 100kg bench or pushing past a long-time plateau, this program gives you the structure and focus to make it happen.

Bench Press Programme

Bench Press 8 week plan

Build. Shape. Strengthen.

This 8-week progressive training plan is designed to grow. lift and strengthen your glutes while building a powerful lower body. Through a strategic blend of heavy compound lifts, targeted isolation work and progressive overload, you'll develop shape, strength and performance without the guesswork.

Power & Peach

This comprehensive 8-week training programme is designed specifically for beginners who want clear structure, real results and the confidence to walk in to the gym with purpose. You'll follow a smart, progressive 3 day per week training plan that blends strength, toning and full body development with no guesswork or fluff.

Beginners blueprint + Nutritional basics

Beginners blueprint + Nutritional guidance

@aslannpt

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Gym training plans built for every level. Get stronger, move better and actually enjoy the progress.