Discobolus Lancellotti, Palazzo Massimo, Rome
3 PHASES · 4X/WEEK UPPER/LOWER · GYM REQUIRED

Discobolus

Named for the discus thrower — sculpted for the moment of effort, not for show.

A great next step if you're training consistently but haven't followed a structured hypertrophy program. Expect progressive splits, accessory volume, and a steady build toward visible muscular development.

Included files: A print-ready program guide with full exercise tables and a week-by-week calendar, plus this program's own digital training log.

Get the program — $49 Checkout and digital delivery are handled by Gumroad. Review the purchase terms and refund policy before buying.
15 weeks
Duration
4x/week upper/lower
Frequency
Gym required
Equipment
Intermediate
Level
The approach

How the program works

An upper/lower split trained four days per week. Phase I builds a strength base, Phase II drives hypertrophy across seven weeks and closes with a deload, and Phase III adds intensity techniques to finish the build. Progress load whenever you hit the top of the rep range with clean form.

Four workouts each week: Upper A, Lower A, Upper B, Lower B on Days 1, 2, 4, and 5. Through Week 10, Day 6 is an optional catalyst-session slot or rest. Week 11 permits no add-on work. In Phase III, Day 6 defaults to rest; use a Micro-Catalyst dose or replacement sets at most, never a full add-on session. Days 3 and 7 are rest.
The structure

What's inside

PHASE I
Strength Base
Build a strength base and re-groove movement patterns.
Weeks 1-4
PHASE II
Hypertrophy
Drive hypertrophy through volume and controlled tempo, then deload in week 11.
Weeks 5-11
PHASE III
Intensity
Push intensity and metabolic stress to finish the build.
Weeks 12-15

Ships as a print-ready PDF with full exercise tables, a week-by-week calendar, and this program's own pre-filled digital training log. (Mnemosyne is the blank, universal edition — not required.)

Discobolus program page with reps-in-reserve and phase effort tables. Discobolus Phase III intensity-techniques reference table. Discobolus equipment checklist with substitution guidance.

Actual pages from the book — tap any to enlarge.

Is this your path?

Who it's for

Through Week 10, the Day 6 catalyst slot may hold one short, sub-maximal add-on from the library or remain rest. Week 11 allows no add-on work, including micro-doses. In Phase III, rest is the default; Micro-Catalyst doses or replacement sets are the maximum, never a full extra session.
The myth behind the name

The throw frozen at its peak

Myron's Discobolus — the discus thrower — is among the most famous sculptures of antiquity: an athlete carved at the instant of maximum tension, fully coiled a heartbeat before release. Sculptors have copied it for nearly 2,500 years; none have improved on it.

The program borrows the sculpture's idea: load tension into one half of the body, let it recover while the other half works, then release again — alternation that trains hard and recovers hard in the same week.

Discobolus

$59 $49 one-time

Included files: A print-ready program guide with full exercise tables and a week-by-week calendar, plus this program's own digital training log.

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Checkout and digital delivery are handled by Gumroad. Review the purchase terms and refund policy before buying.