Current Workout Program: Lean & Functional Muscle Program

This is the exact split I run!

What's inside:

• My complete 3-day lifting split, laid out day by day with every exercise, set, and rep
• Two ways to run it, with Muay Thai or lifting-only, so it fits your life
• My exact approach to sets, reps, and training to failure
• How I use progressive overload to keep making progress, plus a tracking log you can copy
• My warm-up and prep routine so you train safe and pain-free
• Core & ab work for anyone not training Muay Thai
• My recovery and sleep principles, because that's where growth actually happens
• Simple, honest nutrition principles to fuel the work

Who it's for: Anyone who wants to build a lean, athletic physique without a complicated program, whether you're just getting started or want to train the way I do.

This is a digital PDF you can download instantly and take straight to the gym on your phone. Buy once, keep it forever.

Run the program? Tag me @jefffzhang. Seriously, seeing your progress makes my whole day. Let's get it!

Note: This guide is for general educational purposes and reflects my personal training approach. It is not medical advice. Consult a physician before starting any new exercise or nutrition program. Full disclaimer included in the guide.