STRUCTURED
PROGRAMS
Programs developed over years of testing. Now in your pocket.
I have personally run and refined each program through multiple iterations to perfect the length and results. These programs are built to give you a strong structure now, whether you are rebuilding consistency, chasing more size, or preparing for a more advanced block later.
- Pull / push / legs with base and pump sessions
- Five-day schedule, with a six-day option
- Exercise instructions, RPE targets, and worked examples
- 152-page PDF available in English or Korean
- Full body and upper/lower structure
- Built for 3–4 training days per week
- Exercise guide and gym adaptation notes
- Best for rebuilding consistency and base strength
- One purchase includes English and Korean PDFs
- Upper/lower and body-part hybrid setup
- 6 training days per week
- 180-page PDF available in English or Korean
- Best for body profile or transformation
- Built around the big three lifts
- Structured strength work with accessory support
- Clear weekly progression and day-by-day training
- Best for lifters chasing stronger powerlifting totals
- High-frequency bodybuilding split
- Built for 5–6 training days per week
- Phase-based progression and Korea adaptation notes
- Best for serious lifters who want a harder system
- Built for advanced trainees only
- Requires strong diet awareness and fatigue control
- Short, focused, higher-pressure training block
- Best for lifters who know how to regulate output
Pick based on your current level, not your ideal self.
For experienced lifters seeking eight weeks of focused pull, push, legs training with high-effort base and pump sessions.
If you need consistency, a manageable structure, and a clear 12-week path back into training, start here.
If you are preparing for a Body Profile or transformation and want focused leg, back, and shoulder work.
If your main goal is a stronger squat, bench, deadlift, and total, this is the powerlifting-focused path.
If you are already serious, tolerate higher volume, and want a more bodybuilding-specific structure.
A short aggressive block for advanced lifters who already understand how to manage diet, recovery, and fatigue.
NOT SURE WHICH FITS?
Start with the program that matches your current level, schedule, and recovery ability. If you need more direction, reach out and I can point you toward the best starting point.