Confused muscles tend to be growing muscles, follow the undulating scheme as outlined in this 4-week program, and your muscles will be so confused they’ll have no choice but to adapt to the ever-changing stimuli… and grow bigger.

When it comes to getting as lean and muscular as possible, I believe in two guiding training principles: full-body workouts and high frequency.

This program is for people who want to try the 3x3 routine but would rather not do full-body workouts. The results from the 4-day-split version will mimic those of the full-body 3x3: more strength, more size, less fat.

This program is a split-body version of my Oxford method. It is a 4-week program that will deliver comparable results to the full-body version in one fewer day per week.

This 12-week Variable Training program will constantly alter training variables like exercise selection, exercise order, rep ranges, and amount weight used. This strategy will keep your body changing by preventing stagnation. This program is designed to not only deliver you the best results possible, but also to teach you something new about lifting weights.

This program uses one brutal, exhausting, and unapologetic method for building lean muscle mass. If you dig deep and stay strong through all six weeks of the MED Training program your reward will be a lot of new muscle.

3 Prong Strong is a step-wise progression from lighter weight and higher reps to very heavy weight and very low reps over a six-week period. The emphasis is on maximizing your one-rep max in the three big lifts: bench press, the squat and the deadlift.

Carve out two days a week for some serious leg work via my Top to Bottom program. Follow it for six weeks for a bigger, stronger set of wheels that will have you itching to train legs every Monday.

Welcome to my Show Time Program, a meticulously designed combination of heavy weight, light weight, low reps, high reps, intensity-boosting lifting techniques and HIIT cardio – the sum of which will maximize fat-burning and conditioning while also packing on muscle mass in the span of four weeks.