Program Types & Training Methodologies

Explore all available workout focuses and training methodologies we can generate. Each combination creates a unique, personalized training program tailored to your goals.

CrossFit

6 Methodologies

Training Methodology	Details
Classic CrossFit (Constantly Varied Functional Training)	Goal: Build functional fitness through constantly varied high-intensity workouts Ideal For: CrossFit athletes, functional fitness enthusiasts, general fitness Key Features: Constantly varied functional movements High-intensity workouts Authentic CrossFit formats (AMRAP, For Time, EMOM) Prescribed weights (not percentages) Mixed modal movements
Strength + MetCon Split	Goal: Build maximum strength and metabolic conditioning through structured split training Ideal For: CrossFit competitors, athletes wanting balanced strength and conditioning, competition preparation Key Features: Percentage-based strength work (squats, deadlifts, presses) followed by prescribed-weight MetCons Olympic lifts programmed at 60-80% for technique and speed Skill/gymnastics primer (5-7 min) before MetCon Weekly accessory rotation: core, posterior chain, unilateral, shoulder health Unique MetCons each week with varied formats (AMRAP, RFT, EMOM, chippers)
Skill-Emphasis Programming	Goal: Develop CrossFit-specific skills and gymnastics proficiency through dedicated practice sessions and skill-focused workouts Ideal For: CrossFit athletes needing skill development, beginners learning movements, athletes focusing on gymnastics, lifters improving technique Key Features: Skill development sessions: 10-15 minutes dedicated to specific movement practice Gymnastics practice: handstands, muscle-ups, ring work, rope climbs, double-unders Movement quality focus: technique over intensity, lighter prescribed weights Lower intensity, higher skill: MetCons use 60-75% of Rx weights for technique focus EMOM format for skill practice: consistent practice with built-in rest
Competition-Style Programming	Goal: Prepare for CrossFit competition through varied high-intensity training that simulates competition conditions and standards Ideal For: CrossFit competitors, athletes preparing for competitions, experienced CrossFitters wanting competition-level training Key Features: Competition-style workouts: official CrossFit Games standards and classic Hero WODs Official Rx weights: 135/95 lbs, 155/105 lbs, 185/125 lbs for men/women Varied time domains: sprint (3-8 min), moderate (8-15 min), long (15-25 min) High-skill movements: muscle-ups, handstand walks, rope climbs, complex movements Competition simulation: multiple workout sessions, varied formats, competition pacing
EMOM / Interval-Based Training	Goal: Build cardiovascular endurance, work capacity, and pacing skills through time-boxed interval training with built-in rest periods Ideal For: CrossFit athletes, endurance development focus, stamina building, athletes wanting structured pacing, time-efficient training Key Features: Time-boxed intervals: EMOM (Every Minute On the Minute) or fixed work/rest ratios EMOM format: complete work within minute, rest for remainder, repeat Consistent movement patterns: same exercises each interval for pacing practice Built-in rest periods: automatic recovery between intervals Endurance focus: 12-20 minute sessions building aerobic and anaerobic capacity
Active Recovery / Flow Training	Goal: Promote recovery, improve mobility, and maintain movement quality through light-intensity functional movement and flexibility work Ideal For: CrossFit athletes on recovery days, lifters needing active rest, mobility focus days, athletes between intense training blocks Key Features: Light intensity movement: 40-60% of max effort, conversational pace Mobility and flexibility focus: dynamic stretching, yoga flows, movement prep Recovery emphasis: promotes blood flow, reduces soreness, maintains range of motion Zone 2 cardio: 20-30 minutes at 60-70% max heart rate Movement flow: smooth, controlled movements without fatigue or strain

BodyBuilding

6 Methodologies

Training Methodology	Details
Push / Pull / Legs (PPL) Split	Goal: Efficiently train all major muscle groups with optimal recovery through movement-pattern-based training days Ideal For: Intermediate to advanced lifters, athletes training 3-6 days per week, bodybuilders seeking balanced development Key Features: 3-6 day weekly structure allowing for flexible scheduling Movement-based training days: push (chest, shoulders, triceps), pull (back, biceps), legs (quads, hamstrings, glutes, calves) Optimal recovery: each muscle group trained 1-2x per week with 48-72 hours rest High volume per session with 4-6 exercises per muscle group Progressive overload focus with rep ranges 8-12 for hypertrophy
Body Part Split (Bro Split)	Goal: Maximize volume and muscle pump for each individual muscle group through dedicated training days Ideal For: Aesthetics-focused lifters, advanced bodybuilders, athletes with 5-6 training days available, muscle group specialization Key Features: One muscle group per training day for maximum volume and focus High volume per session: 5-7 exercises, 3-4 sets each, 8-15 reps Optimal for muscle pump and metabolic stress Extended recovery: each muscle group trained once per week Isolation work emphasis for targeted muscle development
Upper / Lower Split	Goal: Balance training frequency and recovery by training each muscle group twice per week with optimal rest periods Ideal For: Intermediate lifters, athletes training 4 days per week, bodybuilders wanting 2x weekly frequency, balanced development focus Key Features: Alternates upper and lower body training days Each muscle group trained twice per week for optimal growth stimulus Good recovery management: 48-72 hours between similar sessions A/B workout variations to prevent adaptation and maintain progress Compound movement focus with targeted isolation work
PHUL (Power Hypertrophy Upper Lower)	Goal: Combine strength development and muscle hypertrophy through alternating power and volume-focused training days Ideal For: Intermediate to advanced lifters, athletes wanting both strength and size, powerlifters transitioning to bodybuilding Key Features: 4-day split alternating power (strength) and hypertrophy (volume) days Power days: 3-5 reps @ 85-95% 1RM for strength development Hypertrophy days: 8-12 reps @ 70-80% 1RM for muscle growth Upper/Lower split ensures each muscle group trained twice weekly Balanced approach: strength on power days, volume on hypertrophy days
Giant Sets / Volume Shock	Goal: Maximize time under tension and metabolic stress through chained exercises with minimal rest for extreme muscle stimulation Ideal For: Advanced lifters, bodybuilders needing volume shock, athletes breaking through plateaus, experienced trainers with excellent recovery Key Features: 4-5 exercises chained together targeting the same muscle group Minimal rest (30-60 seconds) between exercises within the giant set High metabolic stress and muscle pump through extended time under tension 2-3 minutes rest between complete giant set rounds Volume shock method: 2-3 rounds of giant sets per muscle group
Time Under Tension (TUT) / Tempo Training	Goal: Build muscle through controlled, slow-tempo movements that maximize time under tension and muscle fiber recruitment Ideal For: Muscle building focus, lifters wanting mind-muscle connection, athletes recovering from injury, bodybuilders emphasizing control Key Features: Slow, controlled movements with specific tempo prescriptions (e.g., 3-1-3-1: 3s eccentric, 1s pause, 3s concentric, 1s rest) Emphasis on eccentric (lowering) phase for maximum muscle damage and growth Higher rep ranges (12-20 reps) with lighter loads (60-70% 1RM) Extended time under tension: 40-60 seconds per set Pause reps and isometric holds for increased tension and stability

Powerlifting

6 Methodologies

Training Methodology	Details
Classic Linear Periodization	Goal: Systematically build strength through gradual intensity increases while decreasing volume over 12-16 week cycles Ideal For: Beginners to intermediate powerlifters, lifters new to periodization, athletes preparing for first competition Key Features: Weekly percentage progression: intensity increases 2.5-5% each week Volume decreases as intensity increases: reps decrease from 8 to 4 to 2 over cycle Traditional periodization model: base building → strength → peaking Predictable progression pattern for consistent strength gains 4-6 week blocks: volume phase → strength phase → peaking phase
Daily Undulating Periodization (DUP)	Goal: Maximize strength and hypertrophy gains through daily variation in rep ranges and intensities within the same week Ideal For: Intermediate to advanced powerlifters, lifters training 3-4x per week, athletes wanting varied stimulus, experienced lifters with good recovery Key Features: Different rep ranges each session: strength (3-5 reps), power (1-3 reps), hypertrophy (8-12 reps) High frequency training: each lift trained 2-3x per week Varied stimulus prevents adaptation and promotes continuous progress Intensity undulates daily: heavy (85-90%), moderate (80-85%), light (70-75%) Optimal for lifters who respond well to frequent training
Westside / Conjugate Method	Goal: Develop maximum strength and speed strength simultaneously through max effort and dynamic effort training with exercise variation Ideal For: Advanced powerlifters, competitive lifters, athletes needing both strength and speed, lifters with 4+ training days available Key Features: Max Effort days: work to 1RM on competition lift variations (box squats, floor press, deficit deadlifts) Dynamic Effort days: speed work at 50-60% 1RM with bands/chains for accommodating resistance Exercise variation: different variations each week to prevent accommodation Repetition Method: high volume assistance work (8-15 reps) for muscle development 4-day split: Max Effort Upper, Dynamic Effort Lower, Max Effort Lower, Dynamic Effort Upper
Sheiko-Inspired High Frequency	Goal: Maximize neurological efficiency and technical proficiency through high-frequency, moderate-intensity training with high volume Ideal For: Advanced powerlifters with excellent recovery, lifters needing technical refinement, athletes training 4-6 days per week Key Features: Daily training: squat, bench, and deadlift trained 4-6x per week High set count (5-8 sets) with low reps (1-3 reps) per set Moderate intensity (75-85% 1RM) allows for high frequency without excessive fatigue Consistent technique practice through frequent repetition High total weekly volume through accumulated sets across multiple sessions
Powerbuilding Hybrid	Goal: Build maximum strength and muscle size simultaneously through combined powerlifting and bodybuilding principles Ideal For: Athletes wanting both strength and size, bodybuilders adding strength focus, powerlifters adding muscle mass, general strength enthusiasts Key Features: Combines powerlifting (strength) and bodybuilding (hypertrophy) in same program Strength focus on main compounds: squat, bench, deadlift (3-5 reps @ 85-90% 1RM) Hypertrophy focus on accessories: isolation work (8-15 reps @ 70-80% 1RM) Balanced approach: 60% strength work, 40% hypertrophy work 4-5 day split allowing for both strength and volume training
Peaking / Meet Prep Block	Goal: Peak maximum strength for competition performance through high-intensity, low-volume training with competition simulation Ideal For: Competitive powerlifters 4-8 weeks before meet, athletes needing to peak for competition, lifters in final preparation phase Key Features: High intensity (90-100% 1RM), low volume (singles and doubles only) Competition simulation: practice competition lifts, rest periods, and attempt structure Taper approach: volume decreases while intensity increases leading to meet Minimal accessory work: focus on competition lifts only Peak performance timing: strength peaks 1-2 weeks into program

Olympic Lifting

6 Methodologies

Training Methodology	Details
Russian/Soviet Periodization	Goal: Achieve long-term strength and technical gains through systematic wave loading and periodized training blocks Ideal For: Intermediate to advanced Olympic lifters, athletes preparing for competitions, lifters seeking structured progression Key Features: Multi-week mesocycles with specific percentage targets (70-95% 1RM) Wave loading patterns: volume waves (70-85%) followed by intensity waves (85-95%) Emphasis on barbell velocity and positional awareness over absolute load Balanced work across squats, pulls, and competition lifts Rest periods of 3-5 minutes between heavy sets for quality work
Chinese Method (Technical + Volume Emphasis)	Goal: Develop impeccable technique, bar speed, and movement rhythm through high-volume technical work and bodybuilding-style accessories Ideal For: Intermediate to advanced lifters with excellent recovery capacity, lifters in coached environments, athletes focusing on technical mastery Key Features: Extended warm-up with 4-5 high-rep barbell drills (empty bar work, PVC pipe drills) High-volume technical lifts (3-5 reps @ 60-80%) focusing on bar path and receiving positions Bodybuilding-style accessories (8-15 reps) for muscle development and stability High-frequency squatting approach with moderate to heavy loads Emphasis on bar feel, rhythm, and fluid movement transitions
Classic Lift Emphasis (Competition Simulation)	Goal: Peak competition performance by refining Snatch and Clean & Jerk technique under meet-like conditions Ideal For: Competitive lifters in meet prep phase, athletes 4-8 weeks before competition, lifters needing competition simulation Key Features: High intensity work (80-95% 1RM) with focus on singles and doubles Competition-style attempts: 1-2 reps per set, mimicking meet conditions Low total volume to maintain peak performance and prevent fatigue Rest periods match competition timing (2-3 minutes between attempts) Competition warm-up routines and attempt structure simulation
Strength Base / Foundational Blocks	Goal: Build foundational strength in squats and pulls to create a strong base for heavier Olympic lifts and improved performance Ideal For: Off-season training, intermediate to advanced lifters, athletes needing strength foundation, lifters returning from break Key Features: High-volume strength work: squats (3-5 reps @ 75-90%), pulls (3-5 reps @ 85-100%) Strength days often separated from technical lift days for optimal recovery Posterior chain development: RDLs, good mornings, hip thrusts (8-12 reps) Accessory work targeting back, glutes, and hamstrings for structural balance Lower intensity on competition lifts to maintain technique while building strength
Complex Training	Goal: Develop movement sequences, reinforce positions, and build work capacity through fluid barbell complexes Ideal For: Off-season training, technical development blocks, hybrid strength/conditioning athletes, lifters needing positional work Key Features: Barbell complexes linking multiple movements (e.g., hang clean + front squat + jerk) Builds positional strength and smooth transitions between movements Moderate intensity (60-75%) with focus on movement quality and flow Improves work capacity and movement economy Addresses weak positions through targeted complex variations
Technique-Focused Blocks	Goal: Improve bar path, timing, receiving positions, and movement consistency through light-load technical work Ideal For: Beginners learning Olympic lifts, intermediate lifters refining technique, deload/transition periods, lifters recovering from injury Key Features: Light percentages (50-75% 1RM) to focus on movement quality without fatigue High-rep technical work or positional drills (hang snatch, pause clean, block work) Barbell complexes for motor pattern reinforcement and movement flow Tempo work (3-0-3) for control and stability development Emphasis on movement precision and confidence building over load progression

Functional Fitness

5 Methodologies

Training Methodology	Details
General Functional Fitness	Goal: Improve overall movement quality, functional strength, and daily life performance through multi-planar movement patterns Ideal For: General fitness enthusiasts, beginners, individuals wanting practical strength, athletes needing movement quality, active aging Key Features: Multi-planar movements: sagittal (forward/back), frontal (side-to-side), transverse (rotational) Functional movement patterns: squat, hinge, push, pull, carry, lunge, rotate Balance of strength and mobility: strength work paired with flexibility and stability Core stability emphasis: anti-rotation, anti-extension, anti-lateral flexion work Movement quality focus: proper form and control over maximum load
Sport-Specific Functional Training	Goal: Improve athletic performance for specific sports through targeted movement patterns, power development, and sport-specific conditioning Ideal For: Competitive athletes, sport-specific training, athletes preparing for season, performance-focused training Key Features: Sport-specific movement patterns: movements that directly transfer to your sport Energy system development: training the energy systems your sport demands Injury prevention focus: addressing common injury patterns and movement imbalances Power development: explosive movements matching sport demands Conditioning for sport demands: work capacity matching competition intensity
Rehabilitation / Corrective Exercise	Goal: Address movement dysfunctions, correct imbalances, and safely return to activity through assessment-based corrective exercise and progressive loading Ideal For: Individuals recovering from injuries, people with movement limitations, post-surgical rehabilitation, chronic pain management, movement quality improvement Key Features: Assessment-based programming: movement screens identify specific dysfunctions Gradual progression: systematic increases in load, range of motion, and complexity Pain-free movement focus: all exercises performed without pain Corrective exercise emphasis: addresses root causes of movement issues Mobility and stability balance: improves both flexibility and control +2 more
Senior Fitness / Active Aging	Goal: Maintain independence, improve quality of life, and prevent age-related decline through safe, functional movement patterns and strength training Ideal For: Older adults (65+), individuals wanting to maintain independence, active aging focus, fall prevention, mobility preservation, strength maintenance Key Features: Safety-focused programming: low-impact exercises, proper form emphasis, gradual progression Balance and stability emphasis: reduces fall risk, improves proprioception Functional movement patterns: exercises that improve daily life activities Strength maintenance: preserves muscle mass and bone density Mobility preservation: maintains range of motion and flexibility +2 more
At-Home Functional Fitness	Goal: Achieve effective functional fitness training with minimal or no equipment through bodyweight exercises, resistance bands, and household items Ideal For: Home-based training, limited equipment access, busy schedules, apartment living, travel-friendly workouts, budget-conscious training Key Features: Bodyweight exercises: no equipment needed for effective training Minimal equipment options: resistance bands, dumbbells, kettlebells if available Functional movements: exercises that improve daily life performance Space-efficient: workouts designed for small spaces Time-efficient: effective workouts in 20-45 minutes +2 more

Endurance Conditioning

6 Methodologies

Training Methodology	Details
Cardio Focused	Goal: Build cardiovascular endurance, aerobic capacity, and stamina through steady-state and progressive cardiovascular training Ideal For: Runners, cyclists, endurance athletes, general fitness enthusiasts, individuals wanting cardiovascular health, aerobic base building Key Features: Aerobic base building: Zone 2-3 heart rate training (60-80% max HR) Progressive distance/time: gradual increases in duration and intensity Heart rate monitoring: training within specific heart rate zones Recovery emphasis: strategic rest days and active recovery Cross-training options: variety of cardiovascular activities (running, cycling, swimming, rowing) +2 more
HIIT Cardio	Goal: Build cardiovascular fitness, improve VO2 max, and maximize calorie burn through high-intensity interval training Ideal For: Time-efficient training, fat loss goals, athletic performance, busy individuals, athletes wanting anaerobic capacity, metabolic conditioning Key Features: High-intensity intervals: 85-95% max effort during work periods Short rest periods: 1:1 to 1:2 work-to-rest ratios Metabolic conditioning: maximizes EPOC (excess post-exercise oxygen consumption) Time-efficient workouts: 15-30 minute sessions Calorie burning focus: high calorie burn during and after workout +2 more
Endurance Strength	Goal: Build strength endurance, muscular stamina, and work capacity for long-duration activities through high-rep strength training and circuits Ideal For: Endurance athletes, military personnel, functional fitness athletes, obstacle course racers, athletes needing strength for extended periods Key Features: High-rep strength training: 15-30 reps per set at 50-70% 1RM Circuit-based workouts: multiple exercises with minimal rest Minimal rest periods: 30-60 seconds between exercises Functional movement patterns: movements that transfer to real-world activities Endurance focus: ability to maintain strength output over time +2 more
Sport-Specific Endurance	Goal: Build endurance and conditioning specific to your sport through targeted movement patterns and energy system development Ideal For: Competitive athletes, sport-specific training, competition preparation, athletes needing sport-specific conditioning Key Features: Sport-specific movement patterns: movements that replicate your sport's demands Energy system development: aerobic, anaerobic, and alactic systems trained specifically Competition simulation: training at competition pace and intensity Periodized approach: base building → specific preparation → competition taper Recovery management: strategic rest periods matching competition demands
Metabolic Conditioning	Goal: Improve metabolic efficiency, work capacity, and fat loss through varied high-intensity training that challenges multiple energy systems Ideal For: General fitness enthusiasts, fat loss goals, work capacity improvement, athletes wanting metabolic fitness, time-efficient training Key Features: Mixed modal training: combination of strength, cardio, and bodyweight movements Varied time domains: short (5-10 min), moderate (10-20 min), long (20-30 min) workouts High work capacity focus: ability to sustain high output over time Metabolic stress emphasis: maximizes calorie burn and EPOC Functional movements: movements that improve daily life performance +2 more
Recovery Endurance	Goal: Promote recovery, improve blood flow, and maintain cardiovascular fitness through light-intensity endurance work and mobility Ideal For: Recovery days, active recovery between intense sessions, general fitness maintenance, injury prevention, active rest days Key Features: Low-intensity movement: 50-60% max effort, conversational pace Zone 2 cardio focus: 60-70% max heart rate for aerobic recovery Recovery emphasis: promotes blood flow, reduces soreness, maintains fitness Mobility integration: combines cardio with stretching and mobility work Gentle progression: gradual increases without stress or fatigue +2 more

Womens Physique

5 Methodologies

Training Methodology	Details
Athletic Performance	Goal: Power, speed, and conditioning focus with explosive movements and athletic development Ideal For: Athletes, power-focused training, explosive movement development, athletic performance Key Features: Power and speed development: explosive movements and plyometrics Athletic conditioning: metabolic work and cardiovascular fitness Explosive movement focus: jump squats, box jumps, medicine ball slams Progressive overload: gradual increases in power output and conditioning capacity Balanced athletic development: strength, power, and conditioning
Toning & Definition	Goal: Muscle definition, toning, and body composition with moderate weights and higher rep ranges Ideal For: Muscle definition goals, toning focus, body composition improvement, aesthetic physique development Key Features: Muscle definition focus: higher rep ranges (10-15 reps) for muscle tone Toning emphasis: moderate weights with controlled tempo Body composition: combination of strength training and metabolic work Progressive overload: gradual increases in weight, reps, or sets Balanced development: full-body training with glute emphasis
Strength Building	Goal: Build strength with progressive overload while maintaining balanced physique development Ideal For: Strength development focus, progressive training enthusiasts, individuals wanting functional strength Key Features: Strength development focus: 6-10 reps @ 70-85% 1RM for strength building Progressive overload: gradual increases in weight (2.5-5 lbs) each week Compound movement emphasis: squats, deadlifts, presses, rows Balanced physique development: strength with muscle development Recovery management: 48-72 hours between similar muscle groups
Glute Focus	Goal: Maximum emphasis on glute development with high volume and varied rep ranges for optimal glute growth Ideal For: Glute development focus, lower body emphasis, physique athletes wanting glute hypertrophy Key Features: Maximum glute volume: 18-24 sets per week targeting glutes Varied rep ranges: 8-20 reps for comprehensive glute development High frequency: dedicated glute days plus glute work in other sessions Progressive overload: gradual increases in weight, reps, or sets Balanced upper body: maintains upper body development alongside glute focus
Full Body Balance	Goal: Balanced upper/lower development with equal emphasis on all muscle groups for symmetrical physique Ideal For: Balanced physique development, symmetry focus, general fitness, well-rounded training Key Features: Balanced volume: equal emphasis on all muscle groups Symmetry focus: proportional development across upper and lower body Full-body training: comprehensive muscle group coverage Progressive overload: gradual increases across all movements Recovery emphasis: balanced training load for sustainable progress

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