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.
