About this program.
Optimized for Muscle and Strength
Sessions.
Back & Shoulders
Week 1 · Day 1
Legs - Tuesday
Week 1 · Day 2
Chest & Arms - Form Day
Week 1 · Day 3
Back & Shoulders - Repeat - 10/30/2025
Week 1 · Day 4
Chest & Arms - Monday
Week 1 · Day 5
Back & Shoulders
Week 2 · Day 1
Legs - Tuesday
Week 2 · Day 2
Chest & Arms - Form Day
Week 2 · Day 3
Weekly split.
Back & Shoulders
Legs - Tuesday
Chest & Arms - Form Day
Back & Shoulders - Repeat - 10/30/2025
Chest & Arms - Monday
1 athlete training this.
Common questions
Good to know.
What equipment do I need?
It changes by session. Each one lists what you need before you start.
Can I run this on my phone?
Yes. Get the Phorme app and log every session as you go.
Is this the right level for me?
It is built for intermediate level. Your coach scales any session to where you are.
The training app built by coaches
Start this sequence.
Your membership opens it, and your coach adjusts it as you go.
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