Kysero Workouts
Four-day plans distribute work across shorter, more focused sessions. Choose this frequency only if four dependable weekly training windows are realistic for you.
Featured · muscle gain
An eight-week upper/lower muscle-building plan for home trainees with adjustable dumbbells and no bench.
Featured · muscle gain
A balanced gym program that trains each major muscle group twice weekly with barbells, cables and machines.
muscle gain
An advanced four-day gym plan with two lower-repetition strength sessions and two moderate-repetition muscle-building sessions.
endurance
An eight-week progression with two coordinated runs and two concise home dumbbell sessions, including controlled faster work and reduced-load weeks.
Sports performance
A progressive four-day off-season block developing short acceleration, resisted drive, explosive strength, heavy lifting and contact-supporting upper-body qualities, with planned fatigue reduction.
Featured · Sports performance
A four-day plan for established recreational runners combining short fast-but-controlled repetitions, easy running, controlled faster running and concise strength work.
Find a plan is fastest when a published schedule matches your goal and equipment. Build a new plan opens the normal Plan Builder setup so you can create any compatible plan from scratch.
