PPL, Full Body, Upper Lower, bulking, cutting, beginner... Find the program that truly matches your level, available days and goals.
4 guides published in this silo.
Run a full body program 3 days a week and hit every muscle group 3x. Concrete sets, loads, and progression models included.
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A no-fluff glutes program with exact sets, reps, and weights. 12 structured weeks to build real glute size and strength. Start today.
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A complete cutting program with real numbers: calories, macros, training splits, and set examples to shred fat while keeping your gains.
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A complete bulking program with exact sets, reps, calories, and macros. Gain muscle fast — without drowning in body fat.
Read the guide →Karney, the workout tracker: 1,500 exercises with GIF, adapted programs, PR tracking. Free, no ads.
Karney