Showing the complete catalog in its established order.
Showing all 16 programs.
Common distinctions between nearby options
Starting or training at home: Prometheus has Gym and Home routes for beginners; Hestia is a four-day bands-and-bodyweight plan; Kairos has complete dumbbell-only and band-only routes in sessions capped at 15 minutes.
Muscle and physique: Discobolus is an intermediate four-day size plan. Adonis is a six-day advanced physique split. Hera is a four-day advanced women-focused physique program.
Women-focused tracks: Amazonia is the three-day strength base; Hera carries explicit advanced experience and recovery prerequisites.
Conditioning and power: Hermes combines HIIT, required flow work, and daily movement; Atalanta uses varied athletic tools; Decathlon uses contrast training and requires solid technique on its main barbell lifts.
Barbell strength: The Twelve Labors builds from a required Pre-Phase into three weekly sessions. Zeus is an advanced, phase-dependent two-a-day program with an on-ramp inside the same 16 weeks.
Longevity and mobility: Nestor centers strength and longevity and offers a four-week Pre-Phase before Week 1; Proteus combines three required strength days with two required flow days.
BEGINNER FOUNDATION · 12 WEEKS · GYM OR HOME
Prometheus's spark
Beginner strength foundation
- Commitment
- 4 required training days each week. Daily step targets are required and rise by phase; the Day 6 catalyst is optional.
- Main equipment
- Gym route: standard gym equipment, with barbell and rack added in Phase III. Home route: dumbbells, stability ball, band, step or block, wall and floor space.
- Starting point
- Made for complete beginners; the program’s phases provide the progression.
$39 $29
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RETURN TO TRAINING · 12 WEEKS · FULL GYM
Persephone's return
Regain strength and muscle
- Commitment
- 5 required workouts/week in Weeks 1–4, 4 in Weeks 5–8, and 3 in Weeks 9–12. One 60-minute LISS session is required in Weeks 10–12; a second is optional in Weeks 11–12.
- Published main session time
- About 30 minutes in Weeks 1–4; 45 minutes in Weeks 5–8; 55–65 minutes in Weeks 9–12.
- Main equipment
- Full commercial gym.
- Starting point
- Built for returning to training; Phase I provides the re-entry.
$49
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BARBELL STRENGTH · 12 WEEKS · GYM
The twelve labors
Structured strength progression
- Commitment
- 12 weeks including the required 3-week Pre-Phase: 2 required workouts/week in Weeks 1–3, 3 in Weeks 4–11, and 2 in the Week 12 deload.
- Main equipment
- Barbell-focused gym setup with rack, bench, plates, and supporting gym equipment.
- Preparation
- The Pre-Phase establishes the hinge, vertical pull, and trunk patterns. It is part of the 12 weeks, not extra time.
$49
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MUSCLE GROWTH · 15 WEEKS · FULL GYM
Discobolus
Four-day hypertrophy training
- Commitment
- 4 required upper/lower sessions each week. Catalyst and specialization work changes from optional full sessions to limited micro-dose or replacement use by phase.
- Main equipment
- Full commercial gym.
- Starting point
- Designed for lifters with consistent training experience.
$59 $49
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ADVANCED PHYSIQUE · 12 WEEKS · FULL GYM
Adonis
Six-day physique split
- Commitment
- 6 required training days/week plus required daily step targets that rise by phase. Day 7 is rest.
- Main equipment
- Full commercial gym.
- Prerequisite
- Requires years of consistent resistance training and the recovery capacity for six training days.
$49
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WOMEN-FOCUSED STRENGTH · 12 WEEKS · FULL GYM
Amazonia
Strength and muscle base
- Commitment
- 3 required strength workouts/week. Two short catalyst or support slots are optional.
- Main equipment
- Full commercial gym.
- Starting point
- Built as a women-focused strength base.
$45
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ADVANCED WOMEN-FOCUSED PHYSIQUE · 16 WEEKS · FULL GYM
Hera
Four-day physique progression
- Commitment
- 4 required training days/week. Every fourth week is a deload; add-on use is limited to non-deload weeks.
- Main equipment
- Full commercial gym.
- Prerequisite
- Requires the ability to gauge effort, choose established main lifts, and recover from advanced training volume.
$49
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STRENGTH AND LONGEVITY · 12 CORE WEEKS · GYM
Nestor
Joints-first strength training
- Commitment
- 3 required strength days and 3 required walking/mobility support days each week, plus a required 10–15 minute post-meal walk every day. The Day 7 catalyst is optional.
- Main equipment
- Gym setup with cables or bands, dumbbells, and standard strength equipment.
- Preparation
- An optional 4-week Pre-Phase can be completed before Week 1; it is additional to the 12 core weeks.
$45
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GLP-1 COMPANION · 12 WEEKS · GYM OR HOME
Circe
Preserve or build muscle during prescribed GLP-1 use
- Commitment
- Preservation: 6 required short sessions/week. Building: 3 required strength sessions/week. Both require daily walking; the Day 7 catalyst is optional.
- Published main session time
- Preservation sessions: 20–35 minutes. No main-session time is published for Building.
- Main equipment
- Gym and Home editions. Building uses barbell work in the Gym edition and dumbbells at Home; Preservation uses dumbbells and a bench.
- Starting point
- Designed to accompany prescribed GLP-1 use and medical supervision.
$55 $49
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BANDS AND BODYWEIGHT · 12 WEEKS · HOME
Hestia's hearth
Four-day home strength plan
- Commitment
- 4 required training days/week. Optional Day 6 work changes from a full add-on to micro-dose or replacement use in later phases.
- Main equipment
- Resistance bands with secure anchor, sturdy chair or bench or step, and floor and wall space.
- Starting point
- A complete home route using bands and bodyweight.
$49
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SHORT DAILY TRAINING · 12 WEEKS · HOME
Kairos
Strength and lean mass in 15 minutes or less
- Commitment
- 6 required sessions/week. Day 7 defaults to rest; an included Workout 7, catalyst, or equivalent seventh session is optional only when recovery is good.
- Published main session time
- Every required session is capped at 15 minutes.
- Main equipment
- Choose a complete dumbbell-only or band-only route, with a bench, chair or box and a suitable loaded object where specified.
- Starting point
- Select the complete equipment route that matches your setup.
$45
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HIIT AND MOVEMENT · 6 WEEKS
Hermes sprint
Conditioning and daily movement
- Commitment
- 3 required HIIT sessions and 2 required flow sessions/week, plus daily NEAT. A 3-minute brace is optional.
- Published session time
- HIIT: 15–25 minutes. Required flow support: 15–25 minutes.
- Main equipment
- Changes by phase: barbell, then dumbbells, then bodyweight. No rack is required.
$45
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ATHLETIC CONDITIONING · 9 WEEKS · EQUIPMENT-RICH GYM
Atalanta's path
Mixed-modal conditioning and strength retention
- Commitment
- 3 required training days/week, each with prescribed priming work. A fourth 30–45 minute moderate-cardio or catalyst day is optional.
- Main equipment
- Uses barbells, kettlebells, sleds, medicine balls, and ropes across the plan.
- Starting point
- Designed for trainees who want varied athletic work.
$49
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POWER AND STRENGTH TRANSFER · 12 WEEKS · FULL GYM
Decathlon
Three-day contrast training
- Commitment
- 3 required training days/week with a rest day between sessions.
- Main equipment
- Full gym with barbell setup plus appropriate jump and throw tools.
- Prerequisite and preparation
- Requires solid technique at meaningful load on the four main barbell lifts. Preparation is provided for trainees new to jumps and throws.
$49
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STRENGTH AND MOBILITY · 12 WEEKS · FULL GYM
Proteus's flow
Strength work with required flow days
- Commitment
- 3 required strength days and 2 required flow days/week. A third flow or catalyst day is optional.
- Published support time
- Required flow sessions: 20–45 minutes. No main strength-session time is published.
- Main equipment
- Full commercial gym.
$39
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ADVANCED TWO-A-DAY TRAINING · 16 WEEKS · FULL GYM
Zeus's ascension
Elite strength, hypertrophy, and work capacity
- Commitment
- Standard path: 12 required sessions/week in Weeks 1–7 and 9–12; 3 AM-only sessions in Week 8; 3 required AM sessions with optional PM work in Weeks 13–14; 3 AM-only sessions in Weeks 15–16.
- On-ramp
- Uses the same 16 weeks: 6 AM-only sessions in Weeks 1–2; then either 3 full PM sessions or all 6 PM sessions at half volume in Week 3. The full schedule begins in Week 4 only if recovery supports it.
- Main equipment
- Full commercial gym with complete barbell setup and supporting machines and accessories.
- Prerequisite
- Requires at least 2 years of consistent training, established main barbell lifts, current tolerance for 4–6 weekly sessions, pain-free training, and sufficient schedule and recovery. The Standard path also requires recent two-a-day or comparable high-frequency tolerance.
$79 $59
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