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Programs · 18 programs
A plan for every week
Week-by-week training with a session for every training day, a tracker to tick them off, and reminders in your calendar.
Lit Crew / Programs
Programs
Week-by-week training, a session for every training day.
Full Body: Intermediate 4 weeks · 3 days a week · IntermediateThe barbell version of Kory’s full-body plan, three days a week (four when you have the time). Crew Training
Bro Split: Intermediate 4 weeks · 6 days a week · IntermediateKory’s heavier split, five days a week with an optional sixth for cardio and core. Crew Training
Upper / Lower: Intermediate 4 weeks · 4 days a week · IntermediateFour days a week: a heavy upper and lower day, then a volume upper and lower day. Crew Training
Fat Burner Circuit: Intermediate 4 weeks · 3 days a week · IntermediateAbout forty minutes, three or four days a week: six moves, forty seconds on and twenty off, four times through. Crew Training
Strength: Intermediate 4 weeks · 4 days a week · IntermediateFour days a week, each built on one big lift: squat, bench, deadlift, then press and pull. Crew Training
Strong Five 4 weeks · 3 days a week · IntermediateFour weeks of the big barbell lifts, three days a week, for when Foundation feels easy. Crew Training
TheCrewLetter
What is new in Lit Crew, in one short email: new programs, a recipe worth cooking and the next forum date. Sent only when there is something worth reading.
