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Welcome to Level 13

You’re in the intermediate phase now.

Level 13 is built to develop balanced strength through a structured 3-day split. This phase combines upper-body pressing and pulling, lower-body strength work, and a full-body integration day to reinforce total-body coordination and conditioning.

This is a 3-day split:
• Upper Body
• Lower Body
• Full Body

Expect compound lifts like incline bench press and squats, assisted pull-ups to build upper-body strength, machine-supported pressing for stability, and posterior chain work like RDLs and leg press variations. Each session finishes with a 1-mile walk or jog to maintain conditioning.

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Big tip: Build control first. Strength follows consistency.

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.

Stay consistent. Level 14 is next.