Helimix 2.0 Vortex Shaker
A patented vortex design mixes four heavy scoops with zero clumps and no wire whisk to lose.
Buy on AmazonStop Guessing Your Lifts. Get the Blueprint.
No paywalls. No PDF downloads. Generate a free, science-based training split right now.
Goal
Experience Level
Days Per Week
Split Style
Alternates upper- and lower-body days. The most balanced way to distribute volume across four training days.
Body Stats (optional, tunes your training, cardio, and nutrition)
Sex
Sex adjusts protein per lean mass, safe body-fat floors, and realistic gain/loss pace.
Age tunes intensity, rep ranges, volume, and rest. Older and younger lifters get safer loading automatically, with training to failure removed where it adds risk.
Accessibility & Adaptations
The Only Gear You Actually Need.
We don't stock 10,000 trash products. We curate the undisputed best-in-class gear. If it's here, it works.
Versa Gripps PRO
The gold standard for heavy pulls. One tool replaces straps, wraps, and gloves.
Buy on Amazon
Thorne Creatine Monohydrate
NSF Certified for Sport with no proprietary blends. Just pure, clean creatine that mixes clear.
Buy on Amazon
Gymreapers 7mm Knee Sleeves
IPF-approved 7mm neoprene gives heavy-duty joint compression for your top-set squat days.
Buy on Amazon
Optimum Nutrition Gold Standard 100% Whey
The most trusted whey on earth. 24g of clean protein per scoop with mixability nothing else touches.
Buy on AmazonStack The Deck.
The training is the stimulus. These fill the gaps it creates. Every pick is a single, evidence-backed ingredient we actually take, no proprietary-blend filler. Start with the two Foundation picks and add from there.
FoundationCreatine Monohydrate
The most studied performance supplement there is. Train without it and you leave measurable strength, size, and reps-in-the-tank on the table every single session.
Buy on AmazonFoundationWhey Protein
You cannot build what you do not feed. Miss your daily protein target and every hard set in this plan gets left half-finished.
Buy on Amazon
PerformancePre-Workout
Bad sleep and long days quietly steal the intensity this plan is built on. A dialed pre-workout is the line between hitting the prescribed effort and phoning it in.
Buy on Amazon
PerformanceCitrulline Malate
Stim-free citrulline floods the working muscle with blood, so your high-rep isolation work actually delivers the fullness and tension it is designed to.
Buy on Amazon
PerformanceElectrolyte Powder
Sweat through conditioning without replacing sodium and you get flat, weak, cramp-prone sessions. Electrolytes keep output high from the first set to the last interval.
Buy on Amazon
RecoveryOmega-3 Fish Oil
Heavy training inflames joints and tendons faster than they bounce back. Omega-3s are the recovery insurance that keeps you training instead of rehabbing.
Buy on Amazon
RecoveryVitamin D3 + K2
Most lifters are quietly deficient, and low vitamin D caps strength, recovery, and hormones. It is the cheapest fix for a hidden ceiling on your results.
Buy on Amazon
RecoveryCollagen + Vitamin C
Tendons and connective tissue adapt slower than muscle, so they become the weak link that gets hurt. Collagen with vitamin C reinforces them before they fail.
Buy on Amazon
RecoveryMagnesium Glycinate
Growth happens when you sleep, not when you lift. Magnesium glycinate deepens sleep so your body actually cashes in the work you put in.
Buy on AmazonAs an Amazon Associate we earn from qualifying purchases. Buying through these links supports free plans at no extra cost to you.
Train In Kit That Works.
Battle-tested kit that moves how you move. Squat-proof, honestly priced, and picked for quality per dollar. Every gender tab includes natural-fiber options for anyone avoiding polyester.
ShortsCRZ YOGA 7" Lined Training Shorts
Sweat-wickingThe value benchmark for training shorts. A built-in liner stays put through squats and sprints, and the fabric survives daily washing without pilling.
Buy on Amazon
TankUnder Armour Tech 2.0 Tank
Sweat-wickingSoft anti-odor fabric that wicks fast and dries faster. A reliable, cheap workhorse for high-volume pump work in the heat.
Buy on Amazon
FittedSeamless Muscle-Fit Training Tee
Seamless stretchA tapered seamless knit that hugs the chest and arms so every pump shows. Four-way stretch moves with you instead of bunching under heavy pressing.
Buy on Amazon
FittedRibbed Muscle-Fit Stringer
Ribbed stretchThe classic stringer cut, updated in a body-hugging ribbed knit. Cut close through the torso to frame the shoulders and lats on arm and pump days.
Buy on Amazon
No PolyesterMerino Wool Training Tee
100% Merino WoolFor lifters who hate plastic fabrics. Fine merino regulates temperature, resists odor for days, and feels soft instead of clammy when you sweat.
Buy on Amazon
No PolyesterHeavyweight Organic Cotton Tee
100% Organic CottonA structured, boxy heavyweight cotton tee that holds its shape wash after wash. Breathable natural fiber with none of the synthetic feel.
Buy on Amazon@ironnvolume
The Split Is Free. The Coaching Is Daily.
Follow for weekly form checks, split breakdowns, and the exact training we run. Tap in and grow with the crew.