Danny D PT
Training Programs
Structured, progressive programs built to deliver results. Select a program to view phases, workouts and exercises.
The Superhuman Regime
8–12 Week Full-Body Training Program
A six-day split built for full-body strength, hypertrophy, athleticism, mobility and core development. Repeat the weekly schedule for 8–12 weeks, progressing loads while keeping technical quality high.
The Classic Physique Regime
12-Week Classic Bodybuilding Program
Build a balanced, muscular and aesthetic physique with broad shoulders, a developed upper chest and back, powerful arms, a tight waist and proportionate legs. Training style: Classic bodybuilding, hypertrophy, symmetry and controlled strength progression. Program length: 12 weeks. Training frequency: 6 resistance-training days per week. Rest day: 1 day per week. Recommended level: Intermediate to advanced. Session length: Approximately 70–100 minutes. Equipment: Commercial gym. Primary split: Arnold-style antagonist split. Day 1: Chest and Back — Strength Emphasis. Day 2: Shoulders and Arms — Strength Emphasis. Day 3: Legs — Quadriceps Emphasis. Day 4: Chest and Back — Hypertrophy Emphasis. Day 5: Shoulders and Arms — Hypertrophy Emphasis. Day 6: Legs — Posterior-Chain Emphasis. Day 7: Rest and Recovery.
The Dark Knight Regime
12-Week Hybrid Athlete Training System
Build strength, lean muscle, speed, endurance, athleticism and conditioning within one complete performance program. This is not purely a bodybuilding program or a running plan. THE DARK KNIGHT REGIME is designed for the person who wants to look powerful, lift heavy, move athletically and maintain the conditioning to perform when fatigued. Training frequency: 6 days per week — 4 gym sessions + 2 conditioning sessions. Average session: 60–80 minutes. Rest day: Sunday. Weekly Structure: Monday — Upper Body Strength | Tuesday — Lower Body Strength | Wednesday — Speed, Running and Conditioning | Thursday — Upper Body Hypertrophy and Power | Friday — Lower Body Hypertrophy and Athletic Performance | Saturday — Hybrid Endurance and Work Capacity | Sunday — Rest and Recovery
The Apex Regime
8-Week Full-Body Performance Program
THE APEX REGIME is a four-day full-body performance program that trains every major muscle group twice per week. Lower-body and upper-body movements are combined within every session, making this an efficient and balanced system for people who want to become stronger, leaner and more muscular without training six days per week. Unlike a traditional bodybuilding split, the program separates movement patterns: • Push sessions: Quadriceps, chest, shoulders, triceps and core • Pull sessions: Hamstrings, glutes, back, rear delts, biceps and core The first Push and Pull sessions prioritise strength. The second Push and Pull sessions prioritise hypertrophy, unilateral strength and muscular conditioning.
The Titan Strength Regime
12-Week Hypertrophy to Strength Program
A four-day split designed to build muscle and develop strength over 12 weeks. Sessions are structured to progress from hypertrophy-focused volume into strength-focused intensity across the program duration.
The Foundation Regime
4-Week Beginner 3-Day Split
THE FOUNDATION REGIME is a four-week beginner training program designed to teach correct exercise technique, build full-body strength, improve fitness, and establish a consistent gym routine. The program uses a simple three-day Push/Pull/Lower Body split. Each major muscle group is trained once per week, giving beginners sufficient practice, recovery, and progression without excessive training volume.