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Welcome to Level 16

You’re in the advanced phase now.

Level 16 is built for lifters who already have a strong foundation and are ready to push strength and control further. This phase focuses on heavy pressing, controlled pulling, focused arm work, core stability, and lower-body strength — finished with a 1-mile walk or jog each session to maintain conditioning.

This is a structured 4-day split:
• Chest & Tricep
• Back & Bicep
• Shoulders & Core
• Quads & Hamstrings

Expect compound lifts like bench press, pull-ups, incline pressing, split squats, and barbell RDLs, paired with isolation work to build balance and detail.

All videos are muted intentionally.Put your headphones in. Train your way.

Big tip: Prioritize clean reps over ego weight. Progress comes from control.

Always warm up and stretch before starting. By beginning this program, you agree to our Terms of Use and Liability Waiver. Train smart and listen to your body.

Keep building. Level 17 is next.