Home / Training Plans
Training Plans
General fitness resources are provided for informational purposes and are separate from Tandem Vitality research compounds.
12-Week Hypertrophy Protocol
12 weeks 4 days/week
A periodized upper/lower split organized around upper- and lower-body sessions.
8-Week Conditioning Plan
8 weeks 5 days/week
A general resistance-training and conditioning schedule.
16-Week Strength Cycle
16 weeks 4 days/week
A classic linear-to-block periodization model for squat, bench, and deadlift practice.
4-Week Recovery Block
4 weeks 3 days/week
A low-volume restoration block built around reduced training volume.
12-Week Beginner Foundation
12 weeks 3 days/week
Full-body compound lifts with movement-quality emphasis — for the first year of training.
