Gym or garage? Buy the right one
The Apex Programme. Built for a gym floor: machines, cables and a Smith bar do the loading, all standard kit that most gyms have. This one
The Garage Programme. Built for home: a pair of dumbbells, a barbell and a bench. No rack, no machines. See it
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The Ruminati – Volume One
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Get The Carnivore Diet Plan
£25.00
The 16-Week Apex Programme
£25.00
A 16-week heavy compound lifting programme engineered for strength and size. Progressive overload, periodised volume, no supersets, no deloads, no nonsense.
Pick your split, Upper/Lower or Whole Body, and get the full PDF delivered instantly to your inbox.
Equipment: a gym. The lifts run on machines, cables and a Smith bar as well as free weights. None of it is specialist, so most gyms will have the lot, but a garage with dumbbells and a barbell will not. Training at home? Take the Garage Programme instead.
Every plan comes with a 31-day trial of the Inner Ruminati: member prices on everything and the members’ dashboard. The trial is free, no card is taken and nothing renews: when the month ends it simply lapses, and nothing you have logged is deleted. Go annual for £39/yr and two books, The Ruminati Volume One and Bring Back the Dripping, are free too.
Not for you? Reply within 30 days and I’ll refund you. No forms.
Instant delivery to your inbox. If anything goes wrong, support lands with me directly.
Not sure this is the one? Three questions.
The Kit · Where This Plan Lives
Built for a gym floor
The lift selection is machine, cable and Smith-bar based, and all of it is standard kit rather than specialist, so most gyms will have everything the plan asks for. If you train at a regular gym, everything in these 16 weeks is on the floor around you. It is not a home-equipment plan.
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Add the Carnivore Diet Plan and get both for £40
Discount is applied automatically at checkout. No code required. See the diet plan →
What You Get
A complete 16-week strength and powerbuilding programme, delivered as a printable PDF you can keep forever and re-run indefinitely.
Every session, every set, every rep is mapped out. No guesswork, no “what’s my next lift?”, no falling off the wagon because the plan got vague. Sama Hoole has been coaching powerbuilding and ancestral nutrition for close to a decade, this is the same programming he uses with his paying 1:1 clients, distilled down to a book you can train from alone.
Pick Your Split
Upper/Lower Split, Four training days per week. Alternate upper-body and lower-body sessions. Best for intermediates who can recover fast from focused workouts and want the structural symmetry that a dedicated upper/lower split gives.
Whole Body, Three training days per week. Every session hits the full body with compound lifts. Best for beginners, busy schedules, or anyone who likes finishing a workout with nothing left on the table.
What’s Inside
- Full 16-week periodised programme
- Four compound lifts open every session, machine-first selection run on the 4-6 rep ladder
- Progressive overload built in week by week
- No supersets, no deloads, no nonsense
- Printable PDF, mobile-friendly, delivered instantly on purchase
Who It’s For
Anyone who wants to get objectively stronger over four months and is willing to show up three or four times a week and actually lift heavy. Bulking or cutting makes no difference to the programme: calories set the direction, and the training builds and keeps the muscle either way.
What It’s Not
It is not a “get shredded in 12 weeks” marketing gimmick. It is a strength and size programme that runs the same in a surplus or a deficit, and it works because strength and size are what happen when you lift heavy for long enough on a plan that doesn’t flake.
Bundle With The Carnivore Diet Plan
Training without the nutrition is half the work. The Carnivore Diet Plan is the carnivore framework built to fuel this programme: two meals a day, ancestral eating, one supplement, no macro tracking. Works for adults of any age or sex.
Both together, £40. £10 off the combined price. Applied automatically in the cart, no code required.
£25 one-off payment. Instant PDF download. Yours to keep forever.
What Arrives With It
- The Programme: the full 16-week book: the system, the sessions, and coaching notes on every lift.
- The Training Log: a printable 16-week log with every session pre-filled and each week’s rep target on the page, plus end-of-block checkpoint pages and a final Week 1 vs Week 16 reckoning.
- Session Cards: one page per session in gym-floor type. Print them, laminate them, stop scrolling a PDF between sets.
No Gym? Train The Same System At Home
Everything here assumes a gym floor and the standard kit on it. If you train in a garage or a spare room, the same rep ladder built for dumbbells, a barbell and a bench is The 16-Week Garage Programme.
What sixteen weeks of this looks like on other people: the transformations. The wider case for training this way is in the training guide, and you can rank your lifts before you start so Week 1 and Week 16 have something to argue about.
Want to see the ladder before you buy? Map your own 16 weeks on any lift with the free planner, it’s the exact progression engine this programme runs on.
Your form, checked by me
Every session page tells you to film one working set from the side. Send that clip to me on X or WhatsApp and I will send back the one cue that fixes the most. Not a robot, not a coaching upsell. It is part of the programme, because a programme you run with drifting technique is a different, worse programme.
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Follow on Twitter (@SamaHoole) or Instagram (@samalifts).
Additional information
| Programme Style | Upper/Lower Split, Whole Body |
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6 reviews for The 16-Week Apex Programme
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The 16-Week Garage Programme
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Lorenzo (verified owner) –
Hello Sama!
The Plan is helping me a lot!
Im doing the upper body according to the plan,
and lower body my own mix auf cardion and leg Training.
Im seeing good progress!
Thank you a lot my friend, not only Training but i learned a lot about carnivor and all the topics about.
Best wishes,
Lorenzo
Vincent Quagliana (verified owner) –
Straight to the point without all the hype and noise. I eliminated the isolation workouts and only focus on compound workouts now. I’m never too tired for the next workout and I feel good. I was already about 90 percent carnivore but have been eating the ratio the book talks about and it is working for me. I fast everyday and do OMAD so if I’m not perfect I don’t stree over it. I highly recommend the 16 week apex programme.
Brent (verified owner) –
I’m finishing Block 2 and wanted to share some feedback.
I’ve been doing progressive overload for over a decade and the core philosophy of Sama’s framework is spot on. Quality over quantity, frequency over volume, recovery built into the structure. It’s not a new concept but Sama has packaged it in a way that actually works in practice.
I train in a home gym with a squat rack, free weights, and a functional trainer, so I’ve had to modify some of the machine-based movements. That flexibility is a strength of the program. The principles transfer cleanly regardless of equipment.
Hitting 6 reps across all workouts this block. Recovery has been excellent. The 4-day structure over 5 days is a genuine game changer, especially at 43. That extra rest day makes a noticeable difference in how I come into each session.
I also follow a carnivore diet and the program pairs with it seamlessly. The volume and frequency align well with how I’m eating and recovering.
Solid program. Happy to recommend it.
Tom Molloy (verified owner) –
I’m in the second month of the whole body program. At 71 I’m not about to setup a tripod and camera in front of the locker room mirrors for a photo shoot(I lol everytime I see kids doing this), but this program is making obvious changes even to my old bag of bones. I went into this program chasing strength and mobility, not physique, but improvements all around seem to come with it. After the first session I thought this is too easy, but after a week I was craving each and every recovery period, especially the 48 hours. I’ve learned so much studying both this program and Sama’s carnivore plan, but I would say for me the most important advice from Sama has been to respect the recovery. I have a compromised right shoulder and although it hasn’t been without pushing through some pain I have built muscle mass and greatly improved mobility in it in large part by respecting the recovery.
I believe the effectiveness of the apex conditioning programs is going to improve by factors coupled with carnivore. I was already mostly carnivore but went all in after following Sama and reading his carnivore plan. Besides what carnivore does for the body, if you follow Sama on X you’ll hear him talk about the peace of mind that comes with carnivore. I am literally a person that has had “anxiety seizures” as I call them – full on soaking bed sweats with spinning body and mind. On the carnivore plan, in my mind’s eye, I can’t even imagine “a seizure” happening. Do the programs.
Robert (verified owner) –
Solid programme. Clear structure, progressive overload, no fluff – exactly what I was looking for.
One question: what happens after the 16 weeks? Is there a recommended next step or follow-up programme, or do we just restart / move on independently?
Also, when choosing between the Upper/Lower (4 days) and Whole Body (3 days) options, it wasn’t totally clear whether the decision should be based mainly on schedule/convenience or on training experience and recovery ability. The description says 4 days is better for intermediates who recover well and 3 days suits beginners or busier schedules – just wanted to confirm that’s the intended guidance.
Doug Johannessen (verified owner) –
The 16 week Apex program is exactly what you need to build your workout program and make it more efficient and effective. I still work hard, just smarter and without the fatigue. Stick to your carnivore diet, follow this outline, and see the results.