The plans.
A macrocycle is the whole block. A mesocycle is one phase of it. A microcycle is a single week you can hand someone on a Monday. Every template here is written out in full — take one, change what needs changing, share the link.
Foundations — 12-Week Beginner Base
Three full-body sessions a week for twelve weeks. Learn the six main lifts, build a repeatable habit, and finish able to load them properly.
Hypertrophy Block — 12 Weeks
Four sessions a week, upper-lower split. Volume climbs for four weeks, intensity climbs for four, one deload, then three weeks of shorter rest and higher rep work.
Strength Block — 16 Weeks
Sixteen weeks to a new squat, bench and deadlift max. Five weeks of volume, five of heavy work, a deload, then five weeks of low-rep peaking.
Hybrid Athlete — Strength and Engine
Twelve weeks of lifting and conditioning run together without either one wrecking the other. Base, then power and threshold, then a sharp expression phase.
Aerobic Base to Race — 16 Weeks
Sixteen weeks from aerobic base to race day. Five weeks of easy volume, five at threshold, a deload, then five weeks of VO2 work and race-pace practice.
Lean and Strong — 12 Weeks
Four sessions a week pairing full-body lifting with conditioning. Technique first, then density, a deload, then intervals. Strength holds while conditioning climbs.
Yoga and Strength — 12 Weeks
Five sessions a week combining yoga practice with basic strength work. Range of motion first, then load through that range, then longer holds and heavier lifts.
Strong at Sixty-Plus — 12 Weeks
Three sessions a week training leg strength, standing balance and the ability to get up from a chair. Built for older adults, with two full recovery days between sessions.
Hypertrophy Accumulation — 4 Weeks
Four weeks of rising volume across an upper/lower split, then a deload week that keeps the pattern and drops the work.
Strength Intensification — 4 Weeks
Load climbs and volume falls across three weeks on squat, bench, deadlift and press, then week four tapers and tests a 3-rep max.
Power Realisation — 4 Weeks
Low-volume, high-quality speed and power work that converts an existing strength base into expressed force. Every set stops while it is still fast.
Aerobic Base Block — 6 Weeks
Six weeks of mostly easy aerobic volume with one weekly threshold session and one strength day, building the base that later interval work sits on.
Mobility Restoration — 4 Weeks
Short daily mobility and yoga sessions working hips, shoulders and spine, for people whose range has narrowed through sitting or a training layoff.
Return to Training — 4 Weeks
A deliberately conservative re-entry for someone months out of training: three short full-body sessions a week, with rules that cap how fast you progress.
Deload and Reset — 2 Weeks
A two-week bridge between hard blocks: one week clearing fatigue, one week re-establishing the lifting pattern at reduced load.
The Three-Day Week
Three full-body sessions on a rotating A/B/C pattern, each with a full day off after it. The standard starting week.
The Four-Day Upper/Lower Week
Two upper and two lower sessions in a Mon/Tue–Thu/Fri split, each pattern trained twice a week at hypertrophy volumes.
The Five-Day Push/Pull/Legs Week
Push, pull and legs across the first half of the week, then an upper and a posterior-chain leg day after a rest, for five quality sessions.
The Strength Week
Squat, press, deadlift and bench across four days with a rest either side of the deadlift. Low reps, heavy loads, long rests.
The Hybrid Week
Lift and condition in the same week without either one ruining the other: power, upper strength, easy aerobic, hill sprints, lower strength.
The Yoga Week
Five practices across the week — short flows midweek, hips and balance in the middle, one full 60-minute practice on Saturday.
The Travel Week
Four sessions that need nothing but a floor and a doorway — two short hotel-room sessions, one full bodyweight session, one mobility day.
The Deload Week
A planned week of reduced load between hard blocks: one light full-body session, mobility, restorative work and hips. Nothing near failure.
The Older-Adult Week
Three short sessions a week training leg strength, standing balance and getting up and down, with walking on the days between.