Full workouts unlock after purchaseBeginner
$20
Two simple days to build a strong back and shapely arms. Mostly machines with a few easy dumbbell moves.
- 4 weeks, 2 days a week
- Mostly machines + light free weights
- Weight log + swap options
4-week program
Back & Biceps,
your level.
Build a strong back and shapely arms in three levels. Pick where you are today. Each is a 4-week digital download PDF with sets, reps, rest, coaching cues and a weight log.
Full workouts unlock after purchase
Full workouts unlock after purchaseIntermediate
$25
Width, thickness and a pump day. Machine-focused, with free weights on the lifts that matter most.
- 4 weeks, 3 training days
- Machines + free weights on key lifts
- Drop sets and progressive overload
Full workouts unlock after purchaseAdvanced
$30
Heavy rows, vertical pulls, a deadlift-variation day and a dedicated arm day. 50/50 free weights and machines, with a week 4 test.
- 4 weeks, 4 training days
- 50/50 free weights and machines
- Top sets + week 4 test
Digital download. Not medical advice. Check with your doctor before starting.