Men's Workout Programs
Tailored plans for every fitness level and goal.
Push Pull Legs — 3-Day Split
A proven base program that splits training into push, pull, and leg days, giving your muscles a full 48 hours to recover and grow between sessions. This is the kind of program that builds real, lasting strength — and it’s flexible enough to fit a busy schedule.
Level: Beginner
Frequency: 3 days/week
Equipment: Standard gym equipment
At-Home Calisthenics V1 — 3-Day Split
Built for beginners who are ready to put in work with little to no equipment. This is the exact style of program that got me started training in my room back in Brown City, Michigan — bodyweight movements, high volume, and real muscle built from nothing but grit.
Level: Beginner
Frequency: 3 days/week
Equipment: None required (bodyweight only)
Push Pull Legs — 4-Day Split (Intermediate)
Takes the classic PPL structure and adds a 4th day built specifically for the areas guys want to grow most — think shoulders and upper chest. More volume, more focus, more gains.
Level: Intermediate
Frequency: 4 days/week
Equipment: Standard gym equipment
Bens 8-16 Drop Set Program (Intermediate)
My own program, built on the 8-16 training style. Every set totals 24 reps: 8 heavy reps for pure hypertrophy, then a 50% weight drop for 16 more to finish the muscle off. In and out of the gym fast, with pumps that hit like nothing else.
Level: Intermediate to Advanced
Equipment: Standard gym equipment
Bens 8-16 Drop Set Program — Stage 2 (Advanced)
The next level of the 8-16 system. More training days, more intensity, zero shortcuts. This is for serious, experienced lifters who want to push their limits — monsters only.
Level: Advanced
Equipment: Standard gym equipment
Gym/Park Calisthenics V2 (Advanced)
The advanced evolution of our base calisthenics program, built around bar work that demands real strength to start. This program builds powerful, lean physiques the same way I did during COVID — with nothing but bands, park bars, and homemade equipment.
Level: Advanced — requires a baseline level of strength
Frequency: 4–5 days/week
Equipment: Pull-up bar, park bars, and/or gym access
Women's Workout Programs
Tailored plans for every fitness level and goal.
Power Hourglass at Home
A challenging at-home program built around resistance bands, recently revised with brand-new exercises to keep things fresh and tough. All you need is one inexpensive set of bands to get after it.
Level: All levels
Frequency: 3 days/week
Equipment: Resistance bands
Bride Mode: Foundations
Your starting point for getting wedding-ready. This foundational program is built to scale — keep it light to ease into training, or push the intensity to match how serious you want to get before the big day.
Level: Beginner (fully adjustable)
Equipment: Varies
4-Day Gym Split: Upper Body Push/Pull
A serious, gym-based program for women who want to train hard and lift heavy. Follows the same push/pull structure as our men’s programs, with a focused emphasis on full-body development.
Level: Intermediate to Advanced
Frequency: 4 days/week
Equipment: Standard gym equipment
Power Hourglass (Original)
The program that started it all. Refined through multiple revisions and proven through countless six-month transformations, this is a tough, no-nonsense plan built to reshape your physique the right way.
Level: Intermediate to Advanced
Frequency: 3 days/week
Equipment: Standard gym equipment
Power Hourglass Revolution (Advanced)
A full year of progressive overload and hypertrophy built to continue where the original Power Hourglass leaves off. Tougher movements, tougher drop sets, and an extra training day added as you progress. Every Power Hourglass program is built around one goal: building muscle in the right places — glutes, legs, and upper back — to create the shape you want, without extreme dieting.
Level: Advanced
Frequency: 3–4 days/week
(progresses over time)Equipment: Standard gym equipment
7-Day Movement Plan (Gym & Home)
A month-long commitment to moving every single day. Mix gym sessions with at-home stretching, yoga, walking, and light jogging. This program isn’t about punishment — it’s about falling in love with how daily movement makes you feel. Perfect for summer.
Level: All levels
Duration: 1 month
Frequency: 7 days/week
Equipment: Gym access + at-home space
Common Questions
Who are these programs for?
Programs suit all levels, from beginners to advanced lifters.
Do I need equipment?
Some programs require gym gear; others use bodyweight or bands only.
How often should I train weekly?
Training frequency varies by program, from 3 to 5 days per week, being most effective. Some plans, like movement, are planned for movement every day.
Can I adjust program intensity?
Yes, many programs scale to your fitness and goals by logging accomplished reps or adjusting weight.
Are these programs suitable for women?
Absolutely, there are programs designed specifically for women.
What if I have limited time to work out?
Several programs are built for efficiency, fitting busy schedules well. You haven't even started. Quit making excuses lol.
Contact
Reach out anytime for support or questions
benmuxlow@gmail.com
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