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KRAVIX / FREE TRAINING ACADEMY

Kravix Training Academy

Three progressive learning paths. Twenty-four guided lessons linked to real Kravix articles, technique demonstrations and structured programmes — all free.

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01 / 08 LESSONS

Beginner

Build your foundations

Technique, nutrition, rest days and your first four-week programme.

Explore beginner path → 02 / 08 LESSONS

Intermediate

Build strength and muscle

Compare bro splits, 5×5 and PPL, then put an eight-week plan into practice.

Explore intermediate path → 03 / 08 LESSONS

Advanced

Advanced bodybuilding

Build an intelligent approach to hypertrophy, periodisation and recovery.

Explore advanced path →

Choose the level that matches your current technique and consistency, not simply how long you have trained. These pathways are educational guides, not individual coaching plans.

PATHWAY 01

Beginner: Build your foundations

Start with technique, nutrition and recovery; complete your first four weeks.

↑ All pathways
  1. 01LESSON 1 OF 8Training foundations: your first month

    Learn: What builds strength and muscle, and why consistency beats complexity.

    Try it: Set one realistic four-week training goal.

    Related Kravix resources: Gym safety and etiquette ↗

  2. 02LESSON 2 OF 8Gym safety, equipment and exercise choices

    Learn: Choose practical exercises you can control, on machines or with free weights.

    Try it: Pick a comfortable squat, push and pull variation.

    Related Kravix resources: 10 gym tips ↗

  3. 03LESSON 3 OF 8Sets, reps and training frequency

    Learn: Understand repetitions, sets and an achievable weekly schedule.

    Try it: Pick two or three sessions you can repeat weekly.

    Related Kravix resources: How many days should you train? ↗

  4. 04LESSON 4 OF 8Master the basic movements

    Learn: Learn squat, push, pull and hinge basics before adding load.

    Try it: Watch the demonstrations and practise with light resistance.

    Related Kravix resources: Dumbbell press ↗  ·  Lat pulldown ↗

  5. 05LESSON 5 OF 8Your four-week beginner programme

    Learn: Put your technique and schedule into a three-day full-body routine.

    Try it: Complete Workout A and B, logging the weights and repetitions.

    Related Kravix resources: Build My Plan ↗

  6. 06LESSON 6 OF 8Beginner nutrition: food, calories and protein

    Learn: Understand balanced meals, enough energy and daily protein.

    Try it: Plan a day's regular meals around your training.

    Related Kravix resources: Protein for muscle growth ↗  ·  Calorie deficit explained ↗

  7. 07LESSON 7 OF 8Rest days, sleep and recovery

    Learn: Understand why easier days and sleep support adaptation.

    Try it: Schedule a recovery day between demanding full-body sessions.

    Related Kravix resources: What happens to muscles after training? ↗

  8. 08LESSON 8 OF 8Track progress and finish your first month

    Learn: Track reps, loads, effort and movement quality before making changes.

    Try it: Review your first four-week training log.

    Related Kravix resources: Beginner Full-Body programme ↗

Beginner demonstration library

Optional technique demonstrations to support the pathway. These are supplementary, not extra required lessons.

Dumbbell press
Barbell curls
Lat pulldown
Walking lunges
Hip thrusts

Browse Training Guides →

Pathway knowledge check

Test your understanding. Open each question to reveal a suggested answer. This is a self-check, not a formal qualification.

1. What matters more than copying someone else's routine?

A routine you can practise consistently with appropriate technique.

2. What should you prioritise before adding weight?

Controlled technique and a manageable starting load.

3. What supports progress between sessions?

Adequate food, recovery and a sustainable training schedule.

Your next step: Follow the four-week Beginner Full-Body programme. The Glute Development plan is also available as a goal-specific option.

PATHWAY 02

Intermediate: Build strength and muscle

Compare 5×5, bro splits, PPL and full-body methods while progressing reliably.

↑ All pathways
  1. 01LESSON 1 OF 8Progressive overload and recording results

    Learn: Understand measurable progression without rushing increases.

    Try it: Log lifts and identify one achievable next step.

    Related Kravix resources: Why progress stalls ↗

  2. 02LESSON 2 OF 8The 5×5 strength system

    Learn: Understand the purpose and limitations of a simple strength-focused system.

    Try it: Compare your schedule with Kravix's eight-week 5×5 plan.

    Related Kravix resources: Strength 5×5 programme ↗  ·  Squat technique ↗

  3. 03LESSON 3 OF 8Understanding the bro split

    Learn: Understand traditional body-part splits and who may prefer them.

    Try it: Sketch a four-day split and compare weekly muscle frequency.

    Related Kravix resources: From bro split to 5×5 ↗

  4. 04LESSON 4 OF 8Push / Pull / Legs for muscle growth

    Learn: Learn the push, pull and leg structure and how frequency changes weekly workload.

    Try it: Review the eight-week PPL programme and choose a manageable rotation.

    Related Kravix resources: How many days should you train? ↗

  5. 05LESSON 5 OF 8Full-body A/B and choosing your split

    Learn: Compare full-body A/B, bro split, PPL and 5×5 against your goals and schedule.

    Try it: Choose one system to follow rather than combining everything.

    Related Kravix resources: All Kravix programmes ↗

  6. 06LESSON 6 OF 8Compound technique: deadlift and overhead press

    Learn: Maintain position, balance and control as resistance increases.

    Try it: Check your deadlift and press setup using the demonstration guides.

    Related Kravix resources: Military press ↗  ·  Romanian deadlift ↗

  7. 07LESSON 7 OF 8Training volume and nutrition for growth

    Learn: Compare strength and hypertrophy rep ranges, recovery and adequate fuel.

    Try it: Review weekly hard sets and plan meals that support your goal.

    Related Kravix resources: Cutting, bulking and other diets ↗  ·  Post-workout nutrition ↗

  8. 08LESSON 8 OF 8Breaking plateaus and reviewing your programme

    Learn: Look at recovery, technique, training load and food before switching programmes.

    Try it: Review your training log and change only what the evidence supports.

    Related Kravix resources: Post-workout nutrition ↗

Intermediate demonstration library

Optional technique demonstrations to support the pathway. These are supplementary, not extra required lessons.

Barbell row
Romanian deadlift
Lateral raises
Hammer curls

Pathway knowledge check

Test your understanding. Open each question to reveal a suggested answer. This is a self-check, not a formal qualification.

1. What is progressive overload?

Gradually increasing an appropriate training demand over time.

2. Why track training sessions?

To see performance trends and make informed adjustments.

3. What should you do when progress stalls?

Review training load, technique, nutrition, sleep and recovery before changing everything.

Your next step: Choose and follow one of the 5×5, PPL or Full-Body A/B programmes for eight weeks. You can also follow the Kravix 4-Day Bodybuilding Split.

PATHWAY 03

Advanced: Build an intelligent bodybuilding programme

Learn the principles behind high-volume training, specialisation and fatigue management.

↑ All pathways
  1. 01LESSON 1 OF 8Advanced bodybuilding: the eight-week plan

    Learn: Study the existing five-day high-volume programme as a structured example, not a universal prescription.

    Try it: Check your recovery capacity before adopting its weekly volume.

    Related Kravix resources: Advanced programmes ↗

  2. 02LESSON 2 OF 8Hypertrophy: volume, intensity and adaptation

    Learn: Relate sets, repetitions, effort and frequency to muscle growth.

    Try it: Audit your current weekly volume and identify unnecessary sets.

    Related Kravix resources: What happens after training? ↗  ·  Muscle fibre types ↗

  3. 03LESSON 3 OF 8Exercise selection and muscle targeting

    Learn: Understand how different exercise angles and resistance profiles influence your choices.

    Try it: Choose primary and accessory movements for a lagging muscle group.

    Related Kravix resources: Lat pulldowns ↗  ·  Mind–muscle connection ↗

  4. 04LESSON 4 OF 8Specialisation blocks for lagging body parts

    Learn: Use the high-volume plan to evaluate where extra targeted work might fit.

    Try it: Outline a short, recoverable focus block for one muscle group.

    Related Kravix resources: Lateral raise variations ↗

  5. 05LESSON 5 OF 8Periodisation: Kravix's three-week cycle

    Learn: Compare strength, volume and easier weeks in a recurring cycle.

    Try it: Map one complete cycle and decide when to reduce training stress.

    Related Kravix resources: Three-Week Cycle programme ↗

  6. 06LESSON 6 OF 8Strength development within bodybuilding

    Learn: Explore strength development over time without making maximal lifts the goal of every session.

    Try it: Check whether progression is planned for your principal compound lifts.

    Related Kravix resources: Bench press technique ↗

  7. 07LESSON 7 OF 8Fatigue, deloads and avoiding overreach

    Learn: Recognise accumulated fatigue and why more training can be counterproductive.

    Try it: Identify warning signs and plan an easier training week.

    Related Kravix resources: Why I train twice a day ↗  ·  Recovery guide ↗

  8. 08LESSON 8 OF 8Build, track and evaluate your next eight weeks

    Learn: Bring together exercise selection, progression, nutrition and recovery.

    Try it: Review a written eight-week block against performance and fatigue trends.

    Related Kravix resources: Why progress stalls ↗  ·  Three-Week Cycle ↗

Advanced technique library

Optional technique demonstrations to support the pathway. These are supplementary, not extra required lessons.

Front squat
Good mornings
Rear delt flyes
Standing barbell tricep extensions

Pathway knowledge check

Test your understanding. Open each question to reveal a suggested answer. This is a self-check, not a formal qualification.

1. Why plan easier training periods?

To manage fatigue while maintaining longer-term progress.

2. Is training twice daily necessary for progress?

No. It increases recovery demands and is not required for most people.

3. What should guide advanced programme changes?

Performance trends, fatigue, goals and available recovery capacity.

Your next step: Examine the eight-week Advanced Bodybuilding programme or the Kravix Three-Week Cycle. Advanced topics marked for further development will be expanded with standalone guides.

Train at your own pace.

There are no deadlines or paid gates. Bookmark this page to return to your learning path.

Browse all training guides →

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