Training Programs
Structured multi-week programs. Pick one and follow along day by day.
12-Week Ruck Specialization
Build durable rucking ability with minimal injury risk by limiting ruck frequency to once per week while developing supporting cardio, lower body strength, core stability, and posterior chain resilience.
Refined 12-week ruck specialization program with only one dedicated ruck day per week to minimize musculoskeletal stress. Cardio capacity is built and maintained primarily through low-impact modalities (row, bike, assault bike) and structured intervals. Strength emphasis is placed on lower body, posterior chain, core, and back, with one upper body day retained. Progressive ruck loading starts light (~10% body weight) and never exceeds 45 lbs.
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12-Week Ultramarathon Plan
Increase or maintain absolute strength while building the aerobic capacity, durability, and specific endurance required to complete a 50k ultramarathon.
Original concurrent strength and 50k ultramarathon training program. Built on principles of concurrent training: heavy resistance training (2x/week) to improve running economy, two-to-three easy aerobic runs, one quality session, and progressive long runs. Strength prioritizes high-load compound movements, single-leg work, and posterior chain for durability. Running emphasizes aerobic base with controlled intensity. Designed to develop both maximal strength and 50k race readiness without excessive interference. This program is meant to be repeatable.
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12-Week Apex Hybrid – Elite
Push the limits of concurrent strength + endurance adaptation in a natural athlete. Maximize absolute strength, strength-endurance, aerobic capacity, and work capacity simultaneously at the highest sustainable volume.
*** THIS IS NOT AN ENTRY LEVEL PROGRAM **** The absolute apex of natural hybrid training for an already elite-level athlete. Extremely high volume, high systemic stress, and high intensity across concurrent strength and endurance development. Designed with the principles of intentional concurrent training, consolidation of stressors, session ordering (skill/explosive → heavy strength → high-energy-cost aerobic last), progressive overload on both strength and endurance qualities, and ruthless elimination of junk volume. This is not punishment for its own sake - every session has a clear stimulus. Only suitable for athletes with years of high-level training, elite recovery capacity, near-perfect sleep/nutrition, and no major injuries. Expect to be deeply fatigued. Monitor readiness daily.
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12-Week Military Athlete CrossFit Cycle
Develop a well-rounded military athlete with high absolute strength, explosive power, sustainable work capacity, and the ability to perform under load for extended periods while remaining injury-resilient.
Complete 3-month (12-week) training cycle designed for the military athlete with full CrossFit gym access. Built on CrossFit principles of constantly varied functional movements, progressive overload, and scaling while applying structured periodization for tactical readiness. Three distinct 4-week phases: Strength → Power → Conditioning/Military Peak. Emphasizes absolute strength, explosive power, work capacity, rucking, loaded carries, calisthenics under fatigue, and aerobic durability. Suitable for soldiers, Marines, or tactical athletes.
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16-Week Strongman Strength + Metcon Program
Increase muscle size and maximal strength, develop explosive power and grip, improve strongman event performance, and maintain aerobic conditioning without excessive interference.
Science-based 16-week concurrent program focused on building size, maximal strength, explosive power, and work capacity through strongman-style training. Heavy emphasis on carries (farmer, sandbag, Zercher, suitcase), odd-object lifting, Zercher variations, sandbag cleans, throws, and shouldering. Weekly structure includes two dedicated metcon days, one pure sprint day, one pure LISS day, and one full rest day. Periodized in 4-week blocks with progressive overload and scheduled deloads. Designed for a typical gym with sandbags, dumbbells/kettlebells, barbell, power rack, and sled access.
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12-Week AFT + CFT Prep
Pass both the Army Fitness Test and Marine Corps Combat Fitness Test with a comfortable margin, even if starting from low fitness, while minimizing injury risk in a compressed timeline.
AFT coming up? Forget to maintain your fitness? CFT around the corner? Are you panicking? This is where you need to be. Aggressive but injury-conscious 12-week program for someone who has limited time before an Army Fitness Test (AFT) and/or Marine Corps Combat Fitness Test (CFT). Builds the specific capacities for both tests: 3RM deadlift, hand-release push-ups, sprint-drag-carry elements, plank, 2-mile run (AFT) plus 880-yard hard run, ammo-can overhead lifts, and maneuver-under-fire skills (crawls, drags, carries, agility). Starts conservatively for deconditioned trainees and ramps to test simulations. Designed to be started immediately when you realize the test is coming. Don't do this again, you silly goose.
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RECRUIT – No Gym (8-Week Basic Training Prep)
Arrive at basic training able to exceed minimum AFT standards with margin, handle daily high-volume calisthenics and running, and stay injury-free so the recruit finishes near the top of the class.
8-week progressive bodyweight and minimal-equipment program designed to take an average out-of-shape civilian and prepare them to crush U.S. military basic training (Army AFT focus with carry-over to other branches). No commercial gym required. Uses bodyweight, a backpack for rucking/loaded carries, a pull-up bar (doorway, park, or tree), and optional resistance bands. Emphasizes running durability, hand-release push-up endurance, plank, pulling strength, and loaded walking while prioritizing injury prevention. **** NOT A SPECIAL FORCES OR RANGER PREP **** Designed to be repeatable.
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RECRUIT – Gym Access (8-Week Basic Training Prep)
Arrive at basic training able to exceed minimum AFT standards with margin, handle daily high-volume calisthenics and running, and stay injury-free so the recruit finishes at the top of the class.
8-week progressive program designed to take an average civilian and prepare them to crush U.S. military basic training (Army AFT focus with carry-over to Marine, Navy, Air Force standards). Gym-access version. Emphasizes running durability, hand-release push-up endurance, plank, pulling strength, deadlift strength, and loaded carries while prioritizing injury prevention. **** NOT A SPECIAL FORCES OR RANGER PREP **** Designed to be repeatable. Science-based progressive overload with built-in recovery.
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12-Weeks Cultivating Mass Training Plan
Maximize muscle hypertrophy and overall size through high-volume, multi-frequency training across a 12-week block.
High-volume hypertrophy program designed to cultivate serious mass. Push / Pull / Legs / Upper / Lower / Conditioning split repeated for 12 weeks. Emphasis on progressive overload, controlled eccentrics, and chasing the pump. Rest 60–120 seconds on compounds, 45–75 seconds on isolation. Eat in a surplus, sleep 7–9 hours, and train with intent. Swole is the goal. Size is the prize.
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30-Week Couch to Marathon Training Plan
Safely complete a full marathon (26.2 miles) starting from zero running experience by building durability, aerobic base, and injury resilience.
A complete 30-week (208-day) beginner marathon training plan designed for someone with zero running experience. Goal is safe completion of a marathon, not speed. Uses three runs per week (intervals, tempo, long run), strength sessions, and recovery work. Progressive run/walk → continuous running → marathon-specific endurance with built-in deloads. All intensities guided by RPE (Rate of Perceived Exertion). Never run two days in a row. Substitute bike or rower if needed.
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Aesthetics Workout Split
Maximum aesthetics – broad shoulders, tight waist, lean muscular physique with emphasis on chest, arms, delts, and overall proportion.
Classic high-volume Zyzz-style aesthetic bodybuilding split focused on broad shoulders, tight waist, lean physique, and muscular arms. 5–6 training days per week. High volume, short rest periods (30–60 seconds), pump-focused hypertrophy training. Based on the most widely reported version of Zyzz’s training approach. Includes optional light cardio recommendations for those needing to maintain running fitness. Abs trained 3–4x per week and posing practice encouraged. This is a repeating weekly template; progress by adding weight or reps when able while keeping form strict and chasing the pump. This program is meant to be repeated indefinitely.
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16-Week Explosive Power + 5k Training Plan
Simultaneously develop raw explosive power (rate of force development) and improve 5k time through concurrent strength-power and endurance training while managing interference.
Concurrent training plan focused on raw explosive power and 5k performance. Uses a fixed weekly structure: Day 1 Lower Body, Day 2 Interval Cardio, Day 3 Upper Body, Day 4 Tempo Cardio, Day 5 Strength + optional Finisher WOD, Day 6 LISS Cardio, Day 7 Rest. Progressive loading on Days 1, 3 and 5. Deload weeks 4, 8, 12 and 16. Modalities rotate (run, rower, assault bike). Power movements prioritize maximal intent and bar speed.
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Beginner 3-Day Strength + Conditioning - 8 Week Program
Build upper and lower body strength, improve power and work capacity, and develop both anaerobic and aerobic conditioning while keeping sessions time-efficient.
Three 30-minute strength sessions per week (Upper Push/Pull, Lower Strength/Power, Full Body Strength & Conditioning) paired with three dedicated conditioning days: progressive sprint intervals, sustainable tempo work at 70% effort, and easy Zone 2 aerobic work. Progressive overload on the lifts. Sprint work-to-rest ratio starts easy and narrows across the 8 weeks until work equals or exceeds rest. Designed for consistent training with built-in recovery. Never worked out before? Accidentally out of shape? Start here to build a solid foundation.
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