RYSEN Base Programs

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Base Programs are pre-built, coach-designed training plans. No custom coaching — just a solid, structured program matched to how you train. $50. 4 weeks. Ready to go.

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Hypertrophy / Bodybuilding
Based on your answers, this is the program that aligns best with your goals, training style, and lifestyle.
Recommended Program
Hypertrophy / Bodybuilding
A structured muscle-building program focused on progressive overload, volume, and hypertrophy-specific splits. Built for anyone wanting to grow, sculpt, and develop their physique.
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All Base Programs

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Who is this for? Anyone who wants to build muscle, improve their physique, and train with structure and intention. Whether you're just getting started or have been lifting for years, hypertrophy training focuses on volume, tension, and progressive overload to grow muscle over time. This program is ideal if you train in a commercial gym or have access to free weights and machines.
A classic 6-day split broken into Push (chest, shoulders, triceps), Pull (back, biceps), and Legs. Best for: intermediate to advanced lifters who can train 5–6 days per week and want maximum volume per muscle group. Each muscle is trained twice per week for optimal hypertrophy.
$50
4 week program · Instant access
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One muscle group per day — chest Monday, back Tuesday, shoulders Wednesday, arms Thursday, legs Friday. Best for: anyone who wants high volume on a single muscle per session and trains 5 days per week. Great for developing a strong mind-muscle connection.
$50
4 week program · Instant access
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A hybrid approach combining PPL and Upper/Lower splits across the week. Best for: lifters who train 4–5 days per week and want the benefits of both high frequency and high volume. Flexible structure, great for busy schedules.
$50
4 week program · Instant access
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Who is this for? Athletes and lifters who want to get stronger — not just bigger. Strength and powerlifting programs are built around the big compound movements: squat, bench, and deadlift. If your goal is to add weight to the bar, break personal bests, or compete in powerlifting, this is your category.
Three full-body sessions per week, each built around a primary compound lift with accessory work to support it. Best for: beginners to intermediate lifters, or anyone with limited training days who still wants to get strong fast.
$50
4 week program · Instant access
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4-day split alternating between upper body and lower body sessions, with a strength focus on all primary movements. Best for: intermediate lifters who want higher frequency on the big lifts while managing fatigue effectively.
$50
4 week program · Instant access
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Dedicated squat day, bench day, and deadlift day — structured around peaking for competition. Best for: anyone preparing for a powerlifting meet or wanting to seriously develop all three lifts with sport-specific programming and intensity blocks.
$50
4 week program · Instant access
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Who is this for? Athletes training for Hyrox, CrossFit, or hybrid events who need to build both strength and conditioning simultaneously. These programs are structured around event-specific demands — they'll make you fitter, stronger, and more capable on the floor or on race day.
Combines heavy strength sessions with race-specific conditioning work including sled pushes, rowing, ski erg, and running. Best for: anyone training for a Hyrox event or wanting to build serious aerobic capacity alongside functional strength.
$50
4 week program · Instant access
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Structured strength blocks paired with metabolic conditioning (Metcon) workouts. Covers gymnastics, Olympic lifting, and high-intensity intervals. Best for: CrossFitters wanting more structure in their programming or beginners wanting to build a CrossFit base.
$50
4 week program · Instant access
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A true hybrid program alternating between heavy lifting sessions and structured running/cardio sessions. Best for: athletes who want to be strong and fit — not just one or the other. Great for obstacle races, adventure events, or general hybrid performance.
$50
4 week program · Instant access
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Who is this for? Anyone who wants to simultaneously reduce body fat and maintain or build muscle. Body recomposition is the middle ground — you're not bulking, you're not just doing cardio. This program combines resistance training with conditioning to reshape your physique over time.
4–5 day program alternating upper and lower body resistance sessions with conditioning finishers built in. Best for: anyone wanting to lean out while preserving or building muscle. Structured to keep intensity high and rest periods honest — keeping your heart rate and metabolism working hard.
$50
4 week program · Instant access
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