This is the official “Training Program Directory” of the Strong As An Ox Substack.
While I have the “Start Here” page (that I’m always updating), and the search function, I wanted to compile all of the training programs (and techniques) I’ve ever posted and will post in the future into one place.
Just like with the “Start Here” page, this page will be updated periodically.
Having over 250 posts can make finding specific articles/programs a bit difficult, and this is my attempt to make it easier for you!
Downloadable PDFs:
Density 12 Week Program - The full 12-week Density program.
Push Pull Legs 12 Week Program Remastered - The full 12-week Push Pull Legs program remastered.
Free Home Gym Push Pull Legs Program - Maximize Your Gains With Minimal Equipment.
Training Programs & Techniques:
30-Minute Workout - A quick workout for those with little time to get to the gym. In & Out, keeping gains in the equation.
Early Morning Workouts - The goal of this post is to provide you with the best framework for optimal performance, and muscle growth, and significantly reduce your risk for injury during morning workouts (the biggest concern—we’ll be covering in-depth).
Body Weight Program - Maybe you don’t have access to a gym or equipment. This post provides a bodyweight program that you can utilize anywhere—you just need yourself!
Full Body Program - This post teaches you how set up your own, individualized program + example program provided.
2-3 Day Full Body Program (Updated) - *This program can be used by beginners, but I want to emphasize that this is mostly for people who know what they’re doing and how to train with proper intensity.*
Dumbbell Only Full Body Program - This program is for those with limited gym and access to equipment, dumbbell only. This workout program will follow all of the general principles of every program I’ve posted before.
Upper/Lower Barbell Only Program - This program is for those with limited gym and access to equipment, barbell only. This workout program will follow all of the general principles of every program I’ve posted before.
4 Day Upper/Lower Program - This is an upgraded 4 Day a Week Upper/Lower Split (moving on from the 3 day program). This is for those that are familiar with lifting, and looking to maximize the most muscle growth with the minimal time in the gym.
Push Pull Legs - A program utilized by intermediate and advanced level gym bros +Bonus sample workout plans.
DC Training - This is an advanced program - if you fit the mold for this program, and you want to add serious mass to your frame in a short amount of time, this is one of, if not the best, program to do so.
Load Sets And Back Off Sets - This post is mostly about the 2 set philosophy, but we are also going to talk about the benefits of High Intensity, Low Volume Training.
Balancing Lifting and Martial Arts - This post touches on mixing our Martial ArtsTraining with our Weightlifting. Both of these goals are simultaneously beneficial and detrimental to each other. It is important for us to find a balance here.
Balancing Running And Lifting - Contrary to what an overwhelming amount of people say, we can absolutely build muscle while running - IF we do this correctly.
Walk-To-Run Progression Plan + Running Advice From a Running Coach - Guest post with BowtiedRunner: How To Go From The Couch To 5K in 2 Months.
Your Guide To Becoming A Better Athlete - Defining athleticism and discussing working out in relation to becoming more athletic—improving our performance in a way that improves our athletic abilities.
Power Development - Pt. 2 athletic-based training. Here I discuss one of the most important aspects of athletic-based training—power.
Bro Split - This post explains a variation of the Bro Split, a workout routine that devotes a training session to each individual body part—chest, back, shoulders, legs, arms, etc.
4-Week Low Volume Workout Plan Challenge - An Experiment To Show How Little Volume You Need.
Weekend Warrior Workout Plan - 3-Day Modified Upper/Lower Split for Friday-Sunday.
"Choose Your Own Adventure" Program - A Perfect Program Setup Guide For Beginners or Busy People.
Targeting Specific Muscle Groups:
Guide To Training Calves And Abs - The first post in my series of specific strategies for building certain body parts. Starting with calves and abs—these are two important muscles that are unique compared to other muscles.
Your Guide To Training Arms - This post is to provide you with some tips and advice that can really help blow up your arms and make this a reality. Pt. 2 of Specific Strategies for building certain body parts.
Your Guide To Training Chest - Pt. 3 of Specific Strategies for building certain body parts. A well-developed chest is an extremely powerful and aesthetic feature to your body, it is really the major focal point of your upper-body.
Your Guide To Training Back + Width vs Thickness - Pt. 4 of Specific Strategies for building certain body parts. Back is a rather complex beast when it comes to training and actually training the muscles correctly—this will also clarify what I mean when I say back thickness and back width. The training methodology for both have key differences.
Your Guide To Training Legs - Pt. 5 of Specific Strategies for building certain body parts. Your legs are arguably your most important muscle group—they are up there in importance with your back. This is because your legs are the foundation of your body and all movement. Without legs we would be useless.
Your Guide To Training Shoulders - Pt. 6 of Specific Strategies for building a certain body part. The shoulders are very important in terms of upper body structural health (they control the movement of your arms), and they are also a very aesthetically pleasing muscle.
Improving Weak Body Parts - In this post I explain how to improve muscles you are struggling with.
My Favorite Exercises For Each Body Part:
Part 1: This post is part one of my favorite exercises for each body part including → Chest, Back, and Shoulders. I list my favorite movement, barbell and dumbbell variation, and accessories for each.
Part 2: This is part two of my favorite exercises for each body part including → Quads, Hamstrings, Glutes, Calves + Arms, and Abs—like part one I list my favorite movement, barbell and dumbbell variation, and accessories for each.
Additional Tools:
10 Steps To Elite Health and Fitness eBook - A Free eBook Because Ox is For The People.
How To Use a Logbook To Maximize Gains + A Downloadable Logbook Template - everything you need to know about Logbooks and a downloadable template.
The Age of Digital Logbooks - This is a very detailed guest post with Isaac for MyLiftLog, an extremely useful app for tracking your lifts.
Gym Bag 101 - What you NEED and should have in your gym bag.
Finding A *Good* Personal Trainer or Coach - Qualities to look for and more.
Work With Ox:
1-on-1 Coaching - If you are interested in working directly with me with 1 on 1 coaching, you can apply here, spots are on a first-come basis & limited to a set amount
Consultation Calls - You can book a 1 Hour call with me here to go over all of your health and fitness, mindset, or fitness coaching/business questions
*If you ever lose this post and need to find it, just type “Training Programs” in the search function, and this should be the first post to show up.*