Choosing the right program depends on a few key factors related to your training context and goals:

• Training environment
  
  • Choose between gym-based or home-based training depending on the equipment available.
• Training frequency
  
  • Select the program that matches the number of weekly sessions you can realistically sustain (3-day or 4-day structure).
• Primary training goal
  
  • Cycles within each program follow a progressive structure, moving from strength endurance toward hypertrophy and higher-intensity strength work.
• Training progression
  
  • If you are not currently following a structured training plan, begin with the first cycle.
  • This phase builds the work capacity and movement consistency required to safely progress to higher training loads.