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Programs

Five programs. One system.

Find the program that fits your experience and schedule.

You don’t move through the programs in a set order. You choose the one that fits your current phase, goals and needs.

Each program has a clear purpose, its own audience, and its own schedule, volume and pace of progress.

How it works

  1. 1Take the questionnaireThree minutes: your goal, experience, routine and health.
  2. 2Get your programBased on your answers, Leo picks the program that fits your phase.
  3. 3Train with the appYour sets, your progress and Leo’s videos in one place.
  4. 4Move onIn a package, when the time comes, you move to the program you need next.

Which one is for me?

Pick what describes you best, then look at that program.

If you’re just starting out or coming back after a long breakFoundation ›If you already train regularly and want steady progressStructure ›If you have a clear goal or a body part you want to bring upFocus ›If you’re experienced, recover well and need a stronger stimulusIntensification ›When life gets busy and you don’t want to lose your shapeContinuity ›
To start

Foundation

Full body3× / weekBuild a base you can keep progressing on for years.PurposeGetting started, the basics and learning techniqueWho it’s forIf you’re just starting out or coming back after a long breakWho it’s for: If you’re just starting out or coming back after a long break

What Foundation builds

  • A training habit
  • Tolerance for training frequency
  • Basic progression

The goal of this program isn’t maximum progress in the short term. It’s long-term stability and consistency.

Week

  1. MONFull body AWhole body · basic patterns
  2. TUERestWalking
  3. WEDFull body BWhole body · variations
  4. THURest
  5. FRIFull body CWhole body · basic patterns
  6. SATRestActive day
  7. SUNRest

From the video library

Squat
Flat bench press
Row
Romanian deadlift
For regular training

Structure

Upper / Lower4× / weekTurn regular training into steady gains in strength and muscle.PurposeOrganized training and systematic developmentWho it’s forIf you already train regularly and want steady progressWho it’s for: If you already train regularly and want steady progress

An optimal way to organize your training, aimed at continuous progress, sustainable volume and a balanced spread of load.

What Structure brings

  • A clear split between upper-body and lower-body sessions.
  • Precise control of weekly volume, matched to your goals and how well you recover.
  • Progression you can sustain long-term, for steady gains in strength and muscle.

This program is the backbone of the system and the first choice for most people.

Week

  1. MONUpperUpper body · push and pull
  2. TUELowerLower body · hip and knee
  3. WEDRest
  4. THUUpperUpper body · second variation
  5. FRILowerLower body · second variation
  6. SATRestActive day
  7. SUNRest

From the video library

Flat bench press
Pull-up
Barbell squat
Romanian deadlift
For a clear goal

Focus

Full body + specializations3-4× / weekBring up your weak points and start looking more proportionate.PurposeTargeted work on priorities and weak linksWho it’s forIf you have a clear goal or a body part you want to bring upWho it’s for: If you have a clear goal or a body part you want to bring up

Focused work on one priority or weak link, while the core structure of your training stays in place.

Focus

  • Adds a targeted stimulus to a chosen muscle group or area.
  • Keeps the core structure of the program without throwing off its balance.
  • Is applied by plan and in rotation, depending on your priorities and training phase.

Specialization is a time-limited tool for targeted progress, not a permanent state.

Week

  1. MONFull body + focusSpecialization first
  2. TUERest
  3. WEDFull bodyBasic patterns
  4. THURestActive day
  5. FRIFull body + focusSpecialization first
  6. SATOptional focusShort session
  7. SUNRest

From the video library

Bulgarian split squat
Incline dumbbell press
Chest-supported row
Hip thrust
For the experienced

Intensification

Upper / Lower + specializations5× / weekBreak through a plateau and get progress moving again.PurposeMore demanding training and advanced stimulusWho it’s forIf you’re experienced, recover well and need a stronger stimulusWho it’s for: If you’re experienced, recover well and need a stronger stimulus

A more advanced approach to training with higher demands, for people who are ready for a higher level of load.

Principles

  • Intensification is not a permanent state but a time-limited phase of training.
  • It is applied by plan, while protecting recovery and training consistency.
  • If intensification undermines consistency, there’s no reason to use it.

Week

  1. MONUpperPush and pull
  2. TUELowerHip and knee
  3. WEDSpecializationTargeted work
  4. THUUpperSecond variation
  5. FRILowerSecond variation
  6. SATRestActive day
  7. SUNRest

From the video library

Paused squat
Bench press
Deadlift
Weighted pull-up
For a busy schedule

Continuity

Minimal / Maintenance2-3× / weekKeep your strength, shape and routine for the long run.PurposeMaintaining results and long-term consistencyWho it’s forWhen life gets busy and you don’t want to lose your shapeWho it’s for: When life gets busy and you don’t want to lose your shape

A program for holding on to the shape and strength you’ve built through busy schedules, high stress or limited time.

What Continuity makes possible

  • Keeping up your training and habits when life gets busier.
  • The minimum effective stimulus to keep the results you’ve earned.
  • An easy return to a more demanding program once conditions allow.

This isn’t a break from training. It’s how you keep your consistency and avoid starting over.

Week

  1. MONFull bodyShort and to the point
  2. TUERest
  3. WEDRestWalking
  4. THUFull bodyShort and to the point
  5. FRIRest
  6. SATOptionalIf the day allows
  7. SUNRest

From the video library

Squat
Dumbbell press
Row
Romanian deadlift

Solo plan110 € once ›

A predefined 6-week training program, with no further changes and no coach.

Coaching with Leo: BASIC, PRO and ATHLETEfrom 110 € a month ›

Based on your questionnaire and an assessment, your coach chooses the right program and can adjust it as needed during your work together, so it better fits your progress, goals and circumstances.

Not sure which program is for you?

Take the three-minute questionnaire and get a program and package recommendation, with an explanation of why.

Find your program