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Physique Culture

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Xénos (ξένος / IPA 'ksé.nos') meanings both ‘stranger’ and ‘guest’. As such, this training program is designed for beginner physique athletes, off-season traditional sports athletes, and casual gym-goers alike.  The program is appropriate for he/him, her/she, and they/them individuals that are otherwise considered healthy and injury free with little-to-no restrictions in movement.  The program provides an introductory level of volume (~6-10 sets per week) divided into 2 full body workouts.  Additionally, the program includes less difficult exercises that may be more appropriate for beginners with limited knowledge and experience with resistance training (such as Leg Press a compound leg exercise instead of Squats or Back extensions as a hip hinge exercise instead of a deadlift).  As a result, the program relies heavily on machine-based exercises with limited use of free weights. 

She/Her

He/Him

Machine-based

Recreational Athlete

Multi-sport Athlete

Beginner

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XENOS - Early Novice He/She/They

Kainós / καινός / kəňňós / ceˈnos / means new.  As such, Kainós, is the introductory block of Xenos.  An 8-week training block focused on exposing the athlete to an array of exercises to stimulate muscle hypertrophy.  During the first 3 weeks, the athlete will focus on; a) acclimating to the exercise stimuli, b) determining the appropriate weights to use c) improving their execution of each exercise.  During the following weeks, the intensity is amplified to promote a stronger muscle growth response, and greater work capacity during the remaining 5 weeks.

Training Block 1- 'Kainós'

Menos (μένος / IPA mé.nos) means power, life-force, and strength. A perfect descriptor as you begin to realize how much your performance has improved and fully tap into your physical capacity during the second training block. This 8-week period continues the format and flow introduced during the first training block but also gives you some exposure to new exercises to stimulate your muscles in a new way.

Training Block 2 - 'Menos'

Telos (τέλος / IPA té.los) means end, goal, or purpose. The goal of this third and final training block is to gain some exposure to lower reps and heavier loads. The purpose is to realize just how physically capable and powerful you are.

Training Block 3 - 'Telos'

Proselytos (προσήλυτος / IPA ‘xxx’) is used to describe a “stranger”.  In a similar manor, this program is appropriate for a novice athlete (he/him) looking to enhance their whole physique.  The program includes a lower level of volume (~8-12 sets per muscle group per week) divided into 3 workouts in an Upper body / Lower body / Full body training split each week.  The training program is 24 weeks long and divided into 3 training blocks, each block is 8 weeks long.  The total estimated time spent in the gym is ~3-4 hours per week (Upper body & Lower body ~45 min. sessions, Full Body ~1.5 hr).

The program assumes the athlete has some exposure to compound exercises including some form of the squat (e.g. smith machine squat, or hack squat) along with a variety of other limited technical exercises such as push-ups, smith machine romanian deadlift, machine-assisted dips, lunges, dumbbell bench press etc.  The program is appropriate for both recreational athletes and novice bodybuilders otherwise considered healthy and injury-free with little-to-no restrictions in movement.  The program also includes a variety of alternative exercises the athlete may choose from.

Note, the program relies on a basic understanding of Rate of Perceived Exertion (‘RPE’, or equivalently, Reps-in-Reserve ‘RIR’) to perform the sets for a given exercise at an appropriate level of intensity.  If RPE or RIR is a new concept, do not worry, an explanation regarding the topic and scale is sent when a subscription is purchased.  


Novice

Hypertrophy

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PROSĒLYTOS - Late Novice He/Him

Kainós / καινός / kəňňós / ceˈnos / means new an appropriate adjective to this introductory training block.  This 8-week training block focused on exposing the athlete to an array of exercises to stimulate muscle hypertrophy with relatively limited technique required.  Most of the exercises rely on machines and cables to allow the athlete to familiarize themselves with the movement pattern and proper technique. The goal during the first few weeks is to a) acclimating to this style of training program, b) determining the appropriate weight to use to reach the target RPE (Rate of Perceived Exertion) c) improving their quality execution of each exercise and movement pattern.  Subsequently, the intensity is amplified to elicit further adaptations in work capacity and strength during the remaining 5 weeks.

Training Block 1 - 'Kainos'

Menos (μένος / IPA mé.nos) means power, life-force, and strength.  A perfect descriptor as you begin realizing your strength during the second training block.  This 8 week period continues the format and flow introduced during Kainós.  However, in this training block, you’ll focus a bit more on the moderate rep range (8-12 reps).  You’ll also get some exposure to different exercises to stimulate your muscles in a new way. 

Telos (τέλος / IPA té.los) means end, goal, or purpose.  The goal of this third and final training block is to; 1) practice handling heavy loads and 2) assess your progress over the course of the training program with some repetition maximum testing during the final week of block 3.  

Auxánō (αὐξάνω / IPA au̯k.sá.nɔː) means to make grow, to increase.  Consequently, this program is designed for an early-stage intermediate (~18 months to 36 months of hard training experience) looking to increase their physique.  The program provides a moderate level of volume (~12-14 sets per muscle group per week) divided into 4 workouts in a Push / Pull / Legs / Full body split format each week.  The program assumes the athlete is capable and modest proficiency in executing a variety of free weight exercises including some form of Squat, Bench (&/or Chest Press), and Deadlift.  As a result, the program is likely appropriate for a he/him individual that is otherwise considered healthy and injury-free with little-to-no restrictions in movement.  

free weights

Squat

Bench

Intermediate

Deadlift

Performance

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Auxánō - Early Intermediate He/Him

Kainós (καινός / IPA kəňňós) means new .  As such, Kainós, is the introductory block of Auxánō.  An 8-week training block focused on exposing the athlete to an array of exercises to accumulate work capacity and stimulate muscle hypertrophy.  During the first few weeks, the athlete will focus on; a) adapting to the exercise stimuli, b) determining the appropriate weights to use, c) improving their execution of each exercise.  Subsequently, the intensity is amplified to elicit further training adaptations in work capacity and strength during the remaining 5 weeks.  The intensity is amplified with the use of AMRAP (‘As Many Reps As Possible’) to take the last set of most exercises to failure.  Note, when we refer to taking a set to failure, we mean doing as many reps to failure using reasonably good form and technique, not to failing the last rep.    

Training Block 1 - 'Kainós' 

Menos (μένος / IPA mé.nos) means power, life-force, and strength.  A perfect descriptor as you begin realizing your strength during the second training block.  This 8 week period continues the format and flow introduced during Kainós. However, this training block utilizes different exercises and rep ranges to expose the athlete to some novelty and variation of the movement patterns while still working in close proximity to failure to stimulate muscle hypertrophy.  

Telos (τέλος / IPA té.los) means end, goal, or purpose.  The goal of this third and final training block is to not only continue stimulating muscle growth but also to determine your current strength on the Squat, Bench, and Deadlift towards the end of the training block and completion of the training program.  This is accomplished by performing a repetition maximum test (AMRAP-‘As Many Reps As Possible’) using a heavy load to indirectly measure of determining what your 1 Rep Max might be using an estimated 1 Rep Max calculator.  

Sculpt Your Inner Goddess 


Step into your fitness journey like an Elean princess with Tyro (Τυρώ / ‘ˈtī-rō’), a training program inspired by the timeless beauty of antique statues. Designed for novice athletes (she/her), this program is your guide to building a strong, balanced, and sculpted physique – one workout at a time!


Why Choose Tyro?


Perfect for beginners looking to elevate their fitness game.
Balanced training for all major muscle groups with extra love for glutes and less emphasis on chest development.
Includes 3 weekly workouts:
Upper Body: ~45 minutes
Lower Body: ~45 minutes
Full Body: ~1.5 hours

 What’s Included?

24-week program split into 3×8-week blocks for steady progress.
Flexible exercise options to suit your preferences (e.g., squat and hip hinge variations).
Clear guidance on intensity using RPE/RIR scales – explained in simple terms after purchase!


Your Fitness, Simplified

Access our user-friendly app to track progress, monitor weight, macros, and more.
 

Inspired by Your Strength
With Tyro, you’re not just lifting weights – you’re sculpting a masterpiece. Channel the grace and power of ancient goddesses and watch as you transform into the best version of yourself!


Ready to begin? 🔗 Join now and let’s build your legacy together!

Glutes

performance

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TYRO - Late Novice She/Her

Kainós / καινός / kəňňós / ceˈnos / means new which is the perfect way to describe Tyro’s introductory training block.  This 8-week training block focused on exposing the athlete to an array of exercises to stimulate muscle hypertrophy with limited technique required.  Most of the exercises rely on machines to allow the athlete to familiarize themselves with the movement pattern and proper technique. The goal during the first few weeks is to a) acclimating to the training program, b) determining the appropriate weight to use to reach the target RPE (Rate of Perceived Exertion) c) improving their execution of each exercise.  Subsequently, the intensity is amplified to elicit further adaptations in work capacity and strength during the remaining 5 weeks.

Training Block 1- 'Kainós' 

Menos (μένος / IPA mé.nos) means power, life-force, and strength.  A perfect descriptor as you begin realizing your strength during the second training block.  This 8 week period continues the format and flow introduced during Kainós.  However, in this training block, you’ll focus a bit more on lower reps and heavy weights on your Upper and Lower body training days and moderate reps on your Full Body day.  You’ll also get some exposure to different exercises to stimulate your muscles in a new way. 

Telos (τέλος / IPA té.los) means end, goal, or purpose.  The goal of this third and final training block is to gain some exposure to free weights including barbell squat.  The purpose is to realize just how powerful and capable you are in lifting weights 