Programs built to be followed.

A 5-day Upper/Lower/Push/Pull/Legs hypertrophy program refined over countless sessions. Every exercise is hand-picked for its stimulus-to-fatigue ratio, every set carries a rep target and an RIR cue, and the movement selection leans on cables and machines for constant tension and joint-friendly volume.

• 5-day Upper/Lower/Push/Pull/Legs split
• 32 exercises, ~108 challenging sets per week
• Per-exercise RIR targets for precise effort
• Cable- and machine-led for constant tension
• Includes the Training Foundations handbook
• Built to log along in the VALENS app

A 4-week ramping hypertrophy block on a 5-day Upper/Lower/Push/Pull/Legs split. The exercises, sets and reps never change — each week the prescribed effort climbs, from reps in the tank to an all-out final week. You bring the weight; the block teaches you to push.

• 5-day Upper/Lower/Push/Pull/Legs split
• 4-week ramping-effort block, then deload
• 26 exercises with weekly RIR waves
• Fixed lifts — you master the progression
• Includes the Training Foundations handbook
• Built to log along in the VALENS app

A 4-week foundation block on a 5-day split. It grooves technique on the main lifts and builds work capacity before intensity rises, week by week. Each set prescribes reps and an RIR cue so you learn to gauge real effort — the honest place to start a serious training journey.

• 5-day split, technique-first
• 4-week foundation block, then deload
• 26 exercises with RIR-based effort cues
• Builds work capacity before intensity rises
• Includes the Training Foundations handbook
• Built to log along in the VALENS app

A 6-day push/pull/legs split for steady size and strength. Every muscle is trained twice a week; the A sessions open heavy, the B sessions open with a different lift and rep range. Every set carries a target rep count and an RIR cue — you bring the working weight, the program guides the effort.

• 6-day Push/Pull/Legs, run twice a week
• 30 exercises, ~112 sets per week
• A/B sessions vary the lifts and rep ranges
• Hypertrophy built on a strength base
• Includes the Training Foundations handbook
• Built to log along in the VALENS app

A 3-day strength block centred on 5×5 work on the squat, bench and deadlift, backed by targeted accessories. Tight RIR targets on the main lifts build raw strength; you add weight as you progress, and the reps and effort are mapped for you.

• 3-day full-body strength block
• 5×5 on squat, bench and deadlift
• 13 focused exercises, tight RIR on the mains
• Add weight as you progress
• Includes the Training Foundations handbook
• Built to log along in the VALENS app

A 4-day Power/Hypertrophy Upper-Lower program: two heavier power days to drive strength, two higher-volume hypertrophy days to drive size. Power days run tighter and heavier; hypertrophy days chase the pump. You bring the weight.

• 4-day Upper/Lower, Power + Hypertrophy
• 2 power days plus 2 hypertrophy days
• 21 exercises — strength and size in one week
• Heavier power work, higher-volume pump work
• Includes the Training Foundations handbook
• Built to log along in the VALENS app

A complete 1800 kcal nutrition system: a structured 7-day meal plan, 31 high-protein recipes, and the full Nutrition Fundamentals guide. Choose Serbian or English at checkout.

• 7-day meal plan at 1800 kcal, with meal swaps
• 31 high-protein recipes with full macros
• Nutrition Fundamentals — 20 chapters
• Serbian or English — pick your language at checkout
• Print-ready PDF · instant download

A complete 2000 kcal nutrition system: a structured 7-day meal plan, 31 high-protein recipes, and the full Nutrition Fundamentals guide. Choose Serbian or English at checkout.

• 7-day meal plan at 2000 kcal, with meal swaps
• 31 high-protein recipes with full macros
• Nutrition Fundamentals — 20 chapters
• Serbian or English — pick your language at checkout
• Print-ready PDF · instant download

A complete 2200 kcal nutrition system: a structured 7-day meal plan, 31 high-protein recipes, and the full Nutrition Fundamentals guide. Choose Serbian or English at checkout.

• 7-day meal plan at 2200 kcal, with meal swaps
• 31 high-protein recipes with full macros
• Nutrition Fundamentals — 20 chapters
• Serbian or English — pick your language at checkout
• Print-ready PDF · instant download

A complete 2500 kcal nutrition system: a structured 7-day meal plan, 31 high-protein recipes, and the full Nutrition Fundamentals guide. Choose Serbian or English at checkout.

• 7-day meal plan at 2500 kcal, with meal swaps
• 31 high-protein recipes with full macros
• Nutrition Fundamentals — 20 chapters
• Serbian or English — pick your language at checkout
• Print-ready PDF · instant download

A complete 2800 kcal nutrition system: a structured 7-day meal plan, 31 high-protein recipes, and the full Nutrition Fundamentals guide. Choose Serbian or English at checkout.

• 7-day meal plan at 2800 kcal, with meal swaps
• 31 high-protein recipes with full macros
• Nutrition Fundamentals — 20 chapters
• Serbian or English — pick your language at checkout
• Print-ready PDF · instant download

A complete 3000 kcal nutrition system: a structured 7-day meal plan, 31 high-protein recipes, and the full Nutrition Fundamentals guide. Choose Serbian or English at checkout.

• 7-day meal plan at 3000 kcal, with meal swaps
• 31 high-protein recipes with full macros
• Nutrition Fundamentals — 20 chapters
• Serbian or English — pick your language at checkout
• Print-ready PDF · instant download