programs · 12 drops

The catalogue.

Pick your structure. Strength, hypertrophy, fat loss, mobility, or a clean beginner ramp. Every program adapts to your calendar and recovery.

build_muscle · strength · 21 weeks

Beginner Foundations

by Andrey Skoromny

A 21-week progression for new lifters. Three mesocycles build from twice-a-week full-body sessions to a six-day split, with progressive overload from RPE 6 to RPE 9.

beginner21 wk3 mezo
build_muscle · 7 weeks

Arm Builder

by Andrey Skoromny

A 7-week, 10-day rotation hammering biceps, triceps, and forearms with high-volume isolation work and supersets.

intermediate7 wk1 mezo
lose_weight · general_fitness · 1 weeks

1-Week Drop Foundation

by Andrey Skoromny

A focused 7-day Drop program with one structured 60-minute workout every day, designed to build consistency, burn calories, and reinforce safe full-body movement.

beginner1 wk
build_muscle · habit · 4 weeks

Home Training

by Andrey Skoromny

No-gym 4-week program for full-body training at home with a chair, mat, and adjustable resistance (bands or light dumbbells).

beginner4 wk1 mezo
build_muscle · 5 weeks

Glute Sculpt

by Andrey Skoromny

5-week glute-focused program with 8 training-day templates. Hip thrusts, lunges, abductor work, and posterior-chain accessories.

beginner5 wk1 mezo
build_muscle · recovery · 5 weeks

Return to Form

by Andrey Skoromny

5-week ramp-up for lifters coming back after a layoff. 12 distinct day templates re-introduce volume gradually before pushing intensity.

intermediate5 wk1 mezo
build_muscle · strength · 9 weeks

Back Focus

by Andrey Skoromny

9-week back specialization with rows, pulldowns, deadlifts, and pullover work. Builds width and thickness across the upper and lower back.

intermediate9 wk2 mezo
build_muscle · 10 weeks

Shoulder Builder

by Andrey Skoromny

10-week deltoid specialization across two mesocycles. Front, side, and rear-delt isolation drive 3D shoulder development.

intermediate10 wk2 mezo
build_muscle · strength · 9 weeks

Advanced Hypertrophy

by Andrey Skoromny

Two mesocycles — a 4-week strength block followed by 5 weeks of pure hypertrophy. High RPE, supersets, and a wide exercise rotation.

advanced9 wk2 mezo
build_muscle · 9 weeks

Chest Focus

by Andrey Skoromny

9-week chest specialization run in two mesocycles. Heavy compound work pairs with cable and fly isolation for thickness and shape.

intermediate9 wk2 mezo
build_muscle · 4 weeks

Push Pull Legs

by Andrey Skoromny

Classic 6-day Push/Pull/Legs split run over 4 progression cycles. Built for intermediate-to-advanced lifters chasing balanced hypertrophy.

intermediate4 wk1 mezo
build_muscle · strength · 5 weeks

Leg Focus

by Andrey Skoromny

5-week leg-dominant program: quads, hamstrings, glutes, calves, and adductors hit across 11 distinct training days.

intermediate5 wk1 mezo