Training programs

Sixteen complete programs written by a professional strength & conditioning coach — beginner barbell blocks to triphasic, conjugate and hybrid athlete training. Every one runs inside PRESZN, where every hard set is scored against your own four-week average.

Beginner

Academy: Foundations — Full Body

Your first 8 weeks. Learn the big lifts, add weight every session.

8 weeks · 3 days/week · ~50 min

Academy: Upper / Lower

Four days, upper/lower. More volume, same simple rules.

8 weeks · 4 days/week · ~55 min

Strength Foundations

Master the big lifts. Build the base, then go heavy.

8 weeks · 3 days/week · ~45 min

Strength

5/3/1 Boring But Big

Wendler's 5/3/1 with high-volume back-off. Slow, steady strength.

12 weeks · 4 days/week · ~60 min

Minimalist Strength — Full Body

Get strong on 3 short days. Big lifts, nothing wasted.

8 weeks · 3 days/week · ~50 min

Powerbuilding — Upper / Lower / Full

Strength + size on 3 days. For lifters who know their numbers.

12 weeks · 3 days/week · ~70 min

PRE SZN Power Build

Two-a-day power on limited days. The long-haul builder.

24 weeks · 6 days/week · ~75 min

Westside Method — Strength & Size

Westside for Skinny Bastards. Max-effort, dynamic, repetition. Advanced.

12 weeks · 4 days/week · ~75 min

Hypertrophy & Body Comp

PRESZN's GVT

10x10 across five days. Brutal hypertrophy — advanced only.

6 weeks · 5 days/week · ~55 min

BODY COMP

GBC supersets on shrinking rest. Burn fat, keep the muscle.

8 weeks · 4 days/week · ~55 min

Hypertrophy Mesocycle

RP volume landmarks. Add sets weekly, grow, deload.

6 weeks · 4 days/week · ~70 min

Work Capacity & Conditioning

WORK RATE

Elite EDT work capacity. Twelve timed PR zones a week.

4 weeks · 4 days/week · ~60 min

8 Week Double Days

Two-a-days for eight weeks. Elite work capacity, brutal volume.

8 weeks · 6 days/week · ~60 min

Athlete & Hybrid

PRE SZN Triphasic

Cal Dietz triphasic. Eccentric, isometric, concentric — for athletes.

10 weeks · 3 days/week · ~75 min

PRE SZN Elite 12 Weeks

The 12-week PRE SZN athletic base. Strength that transfers.

12 weeks · 5 days/week · ~60 min

PRE SZN Running — 12 Week

12 weeks to your first structured running block.

12 weeks · 3 days/week · ~30 min

Not sure which program fits?

Answer a few questions and get matched to the right block for your training age, schedule and goal.

Find your program

PRESZN is in private beta — ask the friend who sent you this for a TestFlight invite.

The PRE SZN program catalogue in the PRESZN app