Project physique
Finally, a program that makes sense. Effective exercises, smart programming, progressive overload and proper recovery. No fluff, no gimmicks.
Finally, a program that makes sense
Most programs are overcomplicated. Junk volume, random exercises and "optimal" gimmicks leave you second-guessing every workout. Project Physique keeps it simple: the right exercises, smart volume and progressive overload, so you build muscle consistently.
Training fundamentals
The key principles behind muscle growth and long-term progress.
Muscle anatomy diagrams
See which muscles each exercise targets.
Exercise selection
The most effective exercises for size, strength and balance.
Exercise cues
Simple coaching cues for better form and muscle engagement.
Substitute exercises
Alternatives to fit your equipment, comfort or experience.
Full workout program
A complete, structured system for consistent progress.
Every detail. Done for you.
Choose your split
How many days a week can you train? Pick one, or get all four and switch whenever your schedule changes.
All four splits
Muscle manual
Project Physique gives you the plan. The Muscle Manual teaches you the science behind it, so you understand why every exercise, set and rep is there and can keep progressing on your own.
Get the Muscle ManualGot questions?
Who is this program for?
Anyone who wants to build muscle using evidence-based training, from beginners to intermediate and advanced lifters.
Is it beginner friendly?
Yes. It is simple, easy to follow and focused on the fundamentals that actually drive muscle growth.
What makes it different?
It prioritises effective exercises, progressive overload, recovery and long-term consistency instead of junk volume and complexity.
How long does the program last?
It is not a 12-week challenge. It is a long-term system you can keep progressing on for months and years.
How many days a week do I need to train?
Pick the split that fits your schedule: 3, 4, 5 or 6 days a week. Or get all four.
How long are the workouts?
Most take around 45 to 90 minutes, depending on your split, sets and rest times.
Is it science based?
Yes. It is built on evidence-based hypertrophy principles with practical, real-world application.
Will this help me build muscle?
Yes, if you train consistently, apply progressive overload, recover properly and eat well.
What devices can I use it on?
Any phone, tablet, laptop or desktop computer.
What happens after I buy?
You get instant access to your chosen split and all the program materials.
Stop guessing.
Start training.
Choose your split
Choose Your Split
3x/Week training split
Monday: Upper Body
Tuesday: Rest
Wednesday: Lower Body & Abs
Thursday: Rest
Friday: Full Body
Saturday: Rest
Train three times per week with a balanced split designed to maximise muscle growth while remaining sustainable and easy to recover from.
4x/Week Training Split
Monday: Upper Body
Tuesday: Lower Body & Abs
Wednesday: Rest
Thursday: Upper Body
Friday: Lower Body & Abs
Saturday: Rest
Train four times per week with a balanced split designed to maximise muscle growth while remaining sustainable and easy to recover from.
5x/Week training split
Monday: Push Day
Tuesday: Pull Day
Wednesday: Leg Day & Abs
Thursday: Rest
Friday: Upper Body
Saturday: Lower Body & Abs
Train five times per week with a balanced split designed to maximise muscle growth while remaining sustainable and easy to recover from.
6x/Week Training Split
Monday: Push Day
Tuesday: Pull Day
Wednesday: Leg Day & Abs
Thursday: Chest & Back Day
Friday: Shoulders & Arms Day
Saturday: Leg Day & Abs
Train six times per week with a balanced split designed to maximise muscle growth while remaining sustainable and easy to recover from.
I Want All Splits
You will get a copy of all four training splits:
3x/Week Training Split
4x/Week Training Split
5x/Week Training Split
6x/Week Training Split
