Tyler's Gym Programs

4 min read

5. Gym Programs

Tyler's Gym Guide - 3 min read

Intro

High quality fitness programming is rare on the internet. Free high quality fitness programming is even harder to find. That's why I've spent the time to create free extremely customizable programming that stays in tune with your demands. It allows you to see the progress you are or aren't making over time. You can use this information to alter the amount of volume you're using or the exercises you're completing. There is no magical amount of volume that yields the same growth on two different bodies.

As a side note, I'll always be interested in collaborating to create even better programming. And yes, you could learn what goes on behind the scenes and track everything my programs do on paper. But isn't it nice to have it all put together professionally?

My Programs & Reviews

I offer 2 bodybuilding routines and 1 calisthenics routine right now, free of charge. They each have 3 or more different splits that you can use.

Beginner to Intermediate Bodybuilding Routines v4.5

Intermediate to Advanced PPL Bodybuilding Routines v6.0 - Recently Updated

Calisthenics for Muscle Growth PPL Routines v3.5

"9/10. Impressive." - Kirk

"For months, I've used Tyler's intermediate PPL program and it has been a wonderful experience. It takes a lot of uncertainty out of my workouts. It gives me clear goals for every lift in order to achieve progressive overload for optimal hypertrophy. Customizing your workout is extremely easy and fast (exercises/rep ranges/volume). Would definitely recommend to anyone, at any level of fitness, looking to start programming their workouts.

If there was one thing I would change it would be to be able to lengthen mesocycles beyond 12 microcycles or have a “complete workout" button that allows you to freeze the cells with completed exercises. That way the completed workouts won't change if you decide to swap out an exercise on the fly."

The front page of my Int-Adv Program

"10/10." - Khovisk

"I've been using Tyler's program for about 8 months now. Whether it's the exercises you want, training intensity or volume, it is amazing how you accurately you can edit every parameter in the program. Each part is even explained in the guide, which itself is the most complete I've seen so far. It's just crazy that this is all just free for everyone to use. It's intuitive and always improving."

"Purely Effective" - P.

"Everyone always hates so-called 'science-based lifting,' me included. I wouldn't include Tyler's gym guide and programs in that extremist science-based community; rather, I'd call it 'science-backed lifting.' It's training that works and is fun. He won't force you to do several boring single-arm exercises every training day, and the programs aren't so intense that you can't get out of bed following every training day. Instead, they're purely effective. I've gained visible muscle, especially on my upper chest. If I could change anything, I'd ask him to integrate it into a mobile app.

Thanks, Tyler, for making a cool program to help people."

How do you use them?

1. Download Google Sheets & Log in

You'll need a google account.
Links: Apple Store Sheets & Play Store.

2. Make a Copy of the Sheet

Hit 'File' in the top right, and then 'Make a Copy.'

3. Proper use

Click on the drop-downs & edit (most of) the cells with an orange background after making a copy.

4. Read up!

Start with my general recommendations from my programs explanation page. Then, dive into the advice I've tailored to make each of my programs run as smoothly as possible.

Now, you'll be able to customize everything you need to maximize your progress.

Enjoy. Feel free to ask any questions you have. I appreciate reviews & hearing about your progress.

Program Explanations

Please follow this page to aid your progress!

It explains how to use my free programs. Enjoy.

Other Gym Programs

More free routines are available on the website LiftVault and the app Boostcamp, though I don’t recommend every option.

The RP Hypertrophy App by Mike Israetel is a good paid option for any intermediate-advanced level bodybuilders seeking in depth programming–but not a coach. Anyone who wants to reduce the guess-work and maximize their progress should take the leap and hire a coach.