Global Program Template Library

functional-fitness

mixed-modality

By Fitflux Team

10-Week Functional Density & Power

Develop functional work capacity, structural balance, and power output through undulating periodization.

This program utilizes a strict 5-day split focusing on biomechanical balance and movement quality. Phases progress from accumulation (volume/technique) to inten

functional-fitness

mixed-modality

By Fitflux Team

8-Week Intermediate Strength Endurance KBD

Improve muscular stamina, work capacity, and movement quality through high-frequency training.

This program utilizes a high-frequency split (5 days/week) with shorter session durations (approx. 55 mins). The focus is on controlled eccentric tempos, strict

strength-endurance

conditioning

By Fitflux Team

8-Week Intermediate Strength Endurance Builder

Improve strength endurance, work capacity, and movement quality through undulating periodization.

This program utilizes a 4-day Upper/Lower split focusing on density and volume tolerance. Phase 1 emphasizes accumulation with straight sets and controlled temp

strength-endurance

conditioning

By Fitflux Team

10-Week Powerbuilding Blaster

Concurrent development of hypertrophy and functional strength through high-frequency upper/lower splits.

This program utilizes a constrained equipment profile to maximize posterior chain engagement and unilateral stability. It follows a non-linear periodization mod

powerbuilding

By Fitflux Team

10-Week Intermediate Powerbuilding Mastery

Increase full-body strength and hypertrophy through undulating progression.

A 5-day split emphasizing compound movements for strength and high-volume accessories for hypertrophy. Adheres to strict biomechanical balancing.

powerbuilding

By Fitflux Team

10-Week Powerbuilding: Minimalist Variation

Increase strength and hypertrophy using constrained equipment with a focus on shoulder/arm development.

A 10-week undulating periodization program designed for powerbuilding outcomes using only a barbell and dumbbells. The program emphasizes compound mastery in th

powerbuilding

Establish movement competency, improve work capacity, and build baseline full-body strength.

By Fitflux Team

6-Week Beginner General Fitness Foundation

6 weeks

This program utilizes a Full Body frequency (3x/week) to maximize motor learning for beginners. Phase 1 focuses on movement quality and connective tissue adapta

beginner

general-fitness

home-gym

By Fitflux Team

12-Week Advanced Power-Building Template

12 weeks

A clinical, linear progression program designed for advanced lifters. Focuses on pressing power and posterior chain density using available equipment constraint

Increase bench press intensity and deadlift capacity through biomechanical variation and linear periodization.

advanced

powerlifting

sbd

By Fitflux Team

10-Week Shoulder & Arm Density Program

Hypertrophy with specialized focus on deltoid caps and arm circumference

A high-frequency, undulating periodization program designed to prioritize shoulder width and arm thickness while maintaining systemic hypertrophy. The program u

hypertrophy

muscle-building

By Fitflux Team

8-Week Beginner Strength Foundation

Build fundamental strength in the squat, hinge, push, and pull patterns while mastering core bracing.

This program is designed for a beginner with access to a barbell, dumbbells, and a bench. It follows a 4-day Upper/Lower split. The first 4 weeks (Phase 1) focu

beginner

barbell

By Fitflux Team

8-Week Beginner Barbell & Dumbbell Strength Foundation

Build foundational full-body strength with a focus on pressing and pulling mechanics using linear progression.

This program is designed for beginners to build a solid base of strength using basic compound movements. It follows a linear progression model across two phases

beginner