Athletic Build
16-week programme
16 weeks of high-volume training for advanced lifters. Five sessions a week. PPL + Upper/Lower hybrid split. The most demanding plan in SHFT.
What this plan is
Athletic Build is a 16-week high-volume programme for advanced trainees who want to maximise muscle development and strength simultaneously. Five sessions per week using a hybrid PPL + Upper/Lower structure. Push, Pull, and Legs sessions handle heavy compound work with AMRAP sets. Upper and Lower sessions add higher-rep accessory volume. Each session has an A and B variant that alternates weekly, so you see each variant every two weeks. This plan requires a fully equipped gym, training discipline, and the ability to recover from 5 sessions per week.
How it works
Open the app and your workout is waiting. Exercises, sets, reps, and rest times - all programmed for you.
SHFT tells you exactly what to lift. Log your sets and the system adjusts your next session automatically.
Watch your strength climb over time. Every rep you log builds a complete picture of your training.
Periodised structure
Weeks 1-4
Build work capacity at high volume. Moderate loads, higher reps on accessories.
Weeks 5-10
Drive hypertrophy and strength simultaneously. Very high volume, heavier compounds.
Weeks 11-14
Maximise intensity. Hit PRs on the primary compounds. Lower reps, heavier loads.
Weeks 15-16
Two-week recovery. All loads at 60%, sets capped at 2. Let the gains consolidate.
Build work capacity at high volume. Moderate loads, higher reps on accessories.
Drive hypertrophy and strength simultaneously. Very high volume, heavier compounds.
Maximise intensity. Hit PRs on the primary compounds. Lower reps, heavier loads.
Two-week recovery. All loads at 60%, sets capped at 2. Let the gains consolidate.
Sample week
Automatic progression
SHFT sets your working weight for every exercise in every session. It starts from your first workout and adjusts from there - no spreadsheets, no guessing.
After each session, SHFT analyses your output. Hit the top of your rep range and the weight goes up. Miss it repeatedly and the load adjusts down to keep you moving forward.
Athletic Build has 10 unique sessions - A and B variants for Push, Pull, Legs, Upper, and Lower. They alternate weekly so you see each variant every two weeks. Each muscle group is trained at least twice per week for maximum frequency and volume.
One subscription
Every plan is included with your SHFT membership. Switch anytime.
