Training Programs

Our recommendation to help you select the training program that best aligns with your experience level.

Beginner

The beginner programs are perfect for individuals who are new to training or just starting out with minimal experience (less than 6 months of lifting). If you're new to strength training, we recommend starting with the beginner strength program, even if you're already experienced in lifting.

Advanced Beginner

This program specifically applies to strength training. Once you reach a plateau on the beginner strength program (using the Starting Strength model), we recommend progressing to the advanced beginner program.

Intermediate

The intermediate programs require basic skill and are ideal for individuals with at least 6 months to 2 years of lifting experience. For strength trainees, there are several intermediate options available, as this level represents the peak for most lifters. Advanced strength training pertains to the professional and elite levels, which are beyond the scope of anlianfitness.com.

Advanced

The advanced hypertrophy programs are designed specifically for individuals with advanced skills and over 2 years of lifting experience.

Disclaimer: Before beginning any exercise program, it is recommended that you consult with your physician or other qualified healthcare provider to ensure that exercise is safe and appropriate for you, especially if you have any pre-existing health conditions or concerns.

Our training programs are delivered as downloadable Microsoft Excel files. Upon purchase, customers receive an email promptly with a download link. Each program features detailed instructions on executing the training regimen. Exercises are organized in sequence with prescribed sets and repetitions clearly outlined. Simply follow the program as instructed. Once downloaded, you can use it digitally or print it for convenience. Record your progress by inputting weights, sets, and reps accordingly.