Male
BUILD BALANCED
At a glance
- Weeks
- 16
- Days a week
- 3–5
- Minutes a session
- 60
- Level
- Intermediate–Advanced
- Where
- Gym or home
For the guy who wants to get jacked while bringing up all muscle groups evenly, training strong across varied rep ranges and movement patterns.
Written by Mark CarrollCo-FounderScience builds the body. I teach the tools and nutrition periodisation to rebuild your physique through biomechanics and progressive overload, without restrictive dieting. Elite results, made accessible and built to last
Program overview
Who's it for?
Men who want to build muscle evenly across all muscle groups.
What makes it different:?
No specialisation, meaning balanced volume across all muscle groups vs. the Arms/Chest variants.
Primary Goal
Muscle building (hypertrophy), evenly distributed.
Description
For the lifter focused on size, strength, and full-body symmetry. This program is designed to build muscle evenly across your entire physique, with emphasis on chest, shoulders, back, and legs.
Over 16 weeks, you'll progress through 4-week training blocks that alternate between low-rep strength phases and higher-rep hypertrophy phases.
The structure includes a mix of compound lifts and isolation work to support balanced development. Ideal for those looking to build a strong, proportionate frame across all major muscle groups.
Difficulty
Best for intermediate to advanced lifters
- Modify exercise for home or injury friendly options
- Work at your own pace/progress
- Mix of compound lifts and isolation work
Schedule
3 training splits available
- 5 days: 3 upper / 2 lower
- 4 days: 3 upper / 1 lower
- 3 days: 2 upper / 1 lower
Training split
16 weeks, in 4 four-week phases
- Upper body
- Lower body
- Rest
- Upper body
- Lower body
- Upper body
- Rest
- Upper body
- Lower body
- Upper body
- Rest
- Rest
- Upper body
- Rest
- Upper body
- Lower body
- Rest
- Rest
- Upper body
- Rest
- Rest
An example week. Move the sessions to the days that suit you.
