Basic Anabolic Hypertrophy Training

Covers a 12-week periodized training program using microcycles that progress from high reps to heavy loads. Includes detailed workout splits, nutrition guidelines with meal plans, and food substitution lists.

Bodybuilding.com

Complete 12-week body-shaping course for men and women of all ages. Progresses from beginner exercises through intermediate to advanced split routines with detailed charts and exercise instructions.

Universal Bodybuilding

Two-phase program from Gold's Gym: Phase 1 builds muscle base with upper/lower splits and cardio; Phase 2 cuts fat with circuit training. Includes complete fat-shredding meal plans with recipes.

Gold's Gym

Full body workout routine with beginner and intermediate versions. Covers bench press, squats, pull-ups, overhead press, and accessory movements with detailed exercise tutorials and form cues.

Jeremy Etheir

Advanced fat-loss program using supersets, dropsets, and density training. Includes a two-on/one-off lifting split and five-on/two-off cardio split combining HIIT and steady-state sessions.

Cellucor