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Team Live To Lift

This programme aims to build a strong & muscular physique. It is a tried and tested 'Powerbuilding' style programme ran over 3 x 4 week blocks

Hypertrophy

Powerbuilding

Glutes

Squat

Bench

Deadlift

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Build Your Base (Female)

12 Weeks of Building

This programme aims to build a strong & muscular physique. It is a tried and tested 'Powerbuilding' style programme.

Build Muscle

Build Strength

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Build Your Base (Male)

Build Your Base Block 

Unleash Your Strength & Build Serious Muscle!

Transform your body and smash your personal bests with our 12-week power & muscle programme. Designed to make you stronger in the squat, bench, and deadlift, while sculpting lean, dense muscle.

✅ 3 x 4-week blocks – progressive, challenging, and results-driven
✅ Option to test your 1RM in Week 12 – see your hard work pay off
✅ The perfect rep mix – heavy sets for powerlifts, higher reps for compounds & isolation moves

This isn’t just training. It’s a full-on strength and hypertrophy upgrade. Get stronger. Build muscle. Feel unstoppable.

Powerlifting

Off Season

Bodybuilding

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PowerBuilding 12 Weeks

Block 1

Block 2

Block 3

8 Weeks to Bigger & Stronger Glutes

This 4-day split is designed to maximize glute growth while building overall lower body strength. It includes 1 upper body day and 3 leg days—two focused on hinge movements and one on push-focused exercises.

Good form and confidence with the Squat, Romanian Deadlift, and Hip Thrust are essential for getting the most from this program. To support growth and recovery, follow it in a small caloric surplus.

The program applies the principles of German Volume Training (GVT) specifically for glute development, helping you build strength, shape, and resilience over 8 weeks.

Legs

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The Glute Builder (Advanced)

8 Weeks to Bigger & Stronger Glutes This 4-day split is designed to maximize glute growth while building overall lower body strength. It includes 1 upper body day and 3 leg days—two focused on hinge movements and one on push-focused exercises. Good form and confidence with the Squat, Romanian Deadlift, and Hip Thrust are essential for getting the most from this program. To support growth and recovery, follow it in a small caloric surplus. The program applies the principles linear periodization for glute development, helping you build strength, shape, and resilience over 8 weeks.

Linear

Hip Thrust

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The Glute Builder (intermediate)

The Premium Bro Split is the ultimate subscription program designed to help you pack on serious muscle while keeping every session engaging and enjoyable. Each workout is crafted using proven scientific principles to maximize hypertrophy and ensure balanced growth across all major muscle groups. With a mix of classic lifts and innovative variations, you’ll never get bored while consistently challenging your body. Our program emphasizes progressive overload, optimal volume, and smart exercise sequencing to guarantee real, measurable results. Whether you’re a seasoned lifter or looking to level up your gains, the Premium Bro Split makes building your dream physique both effective and fun.

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