The six CM Strength PDFs are built for different training histories and goals. Use this guide to choose a starting point; a program’s label is not a substitute for assessing your experience, recovery, and schedule.
Start with your goal and training history
A good program is one you can perform consistently, recover from, and progress with. Beginners generally benefit from practicing foundational movements and building a repeatable routine before taking on high-volume or high-intensity specialization. Experienced lifters can use focused blocks to emphasize a goal, but should still adjust for pain, fatigue, equipment, and real-life demands.
Choose the program that fits
The First Flame — 12 weeks
Best for newer or returning lifters who want a clear entry point. The manual builds a base with full-body and upper/lower structures and a manageable three-to-four training days per week. Use it to establish consistent practice, basic strength, and movement skill. It can also work as a return-to-training plan after time away, provided you begin conservatively.
8 Gates — 8 training weeks plus a deload
For experienced lifters comfortable with a push/pull/legs structure, hard sets, and RPE-based effort. It combines base work with pump sessions. The manual’s default is five training days and two rest days; add the optional sixth session only when recovery and schedule support it. Choose it for a focused hypertrophy block after you have a stable training base.
Lotus V2 — 14 weeks
An intermediate, high-frequency body-profile plan with six weekly training days and changing emphasis: legs and glutes, then back, then legs/glutes with shoulders. It suits lifters who already manage frequent sessions and want a structured physique-focused phase. Use it when time, sleep, nutrition, and training experience can support the workload; it is a poor fit for an unpredictable schedule or a first program.
Total War — 9 weeks
A powerbuilding block organized around squat, bench press, and deadlift, with bodybuilding accessories and strength-focused work. It progresses through three three-week blocks and uses a demanding five-day split. Best for intermediate or advanced lifters who know the main lifts, can track effort or percentages, and want strength work to lead while retaining accessory hypertrophy training. Choose it when improving the big lifts is a clear priority.
Dynasty — 12 weeks
An advanced, high-volume bodybuilding plan with base and pump sessions across a six-session layout. The manual recommends dropping one pump day for the standard five-day week and two rest days. It is appropriate for experienced lifters in a muscle-gain or offseason phase who can manage substantial weekly work. Reduce frequency if performance, joint comfort, or recovery worsens; more sessions are not automatically better.
Hell Joseon — 28-day challenge
An intentionally demanding advanced challenge with seven scheduled training days, no planned rest day, and frequent high-effort techniques. Treat it as a short, optional challenge—not a default long-term routine or starting point. Consider it only if you have extensive training experience, stable recovery, and a clear reason to use it. Do not push through sharp pain, illness, or unusual fatigue; stop or modify the session and seek qualified help when needed.
When to move on—or pause
Finish a block when you can complete it with consistent technique and recover between sessions. Before starting another demanding plan, consider a lighter week or a lower-volume transition if fatigue has accumulated. If you are unsure which program fits your experience, ask a qualified coach to review your training history and weekly schedule.