Your Training, Simplified & in Your Pocket

Say goodbye to confusion at the gym! With our Physique Culture app, everything you need is right at your fingertips. Track your macros, steps, and progress—every workout, every rep, every set. You’ll always know exactly what to do next, with detailed instructions and weight recommendations for each exercise.

Stay on track with your personalized training program, see your improvements, and reach new milestones with ease. Whether you're lifting, running, or stretching, the app ensures you’re following the right steps to get closer to your goals every day.

No more guesswork—just results.

Propel Your Physique Forward

Ready to transform your physique? Choose from our extensive library of training programs designed for all levels—from total beginners to pro athletes. Whether you’re just starting out or you’re looking to take your fitness to the next level, we’ve got the perfect program for you.

Get unlimited access to our mobile app and evidence-based training plans that are periodized to ensure steady, sustainable progress. With clear instructions, fun workouts, and the flexibility to choose what works for you, your fitness journey has never been more exciting!

Train smarter, feel stronger, and have fun while doing it. No matter where you start, we’ll guide you every step of the way!

XENOS

  • Xenos (ξένος / ‘ksé.nos’) means both “stranger” and “guest” – an invitation to start your fitness journey with confidence. This low-volume, machine-based program is perfect for beginners, casual gym-goers, and off-season athletes looking for a simple and effective way to train.

    • 🏋️ 2 Full Body Workouts per Week (~45-60 minutes each)

    • ⏳ ~6-10 sets per muscle group per week

    • 🔄 Machine-Based Training – No need for complex free-weight exercises

    • 🎯 Beginner-Friendly Movements – Leg press instead of squats, back extensions instead of deadlifts

    • Designed for complete beginners – no experience needed.

    • Low training frequency & easy-to-follow exercises.

    • Perfect for casual gym-goers or off-season athletes.

    • Helps build confidence in the gym.

    🔗 Ready to start? Join Xénos today and take your first step into fitness!

JOIN XENOS

TYRO

  • Become the masterpiece you were born to be. Inspired by the timeless beauty of antique statues, Tyro (Τυρώ / ‘ˈtī-rō’)is designed for beginner athletes (she/her) looking to build strength, balance, and confidence.

    This 24-week structured program blends science-backed training with an easy-to-follow approach.

    • 🕰️🏋️‍♀️ 3 workouts per week (Upper, Lower, Full Body)

    • ⏳ ~3 hours/week total (short & effective)

    • 🔄 Exercise Variations – choose what works best for you

    • 🎯 Guided Intensity – RPE/RIR system for smart progress

    • 📲 App Access – track workouts, progress, and nutrition

    • Designed for Beginners – no experience? No problem.

    • Glute-Focused Training – sculpt a strong, balanced physique.

    • Inspired by Strength & Grace – move with confidence.

    • No Guesswork – just follow the plan and see results.

    🔗 Ready to start? Join the Tyro Program today and sculpt your legacy!

JOIN TYRO

PROSĒLYTOS

  • Proselytos (προσήλυτος / IPA ‘xxx’) means “stranger” – a perfect fit for those stepping into structured training for the first time. Designed for novice athletes (he/him), this program builds strength, confidence, and muscle definition without overwhelming complexity.

    • 🏋️ 3 Workouts per Week (Upper, Lower, Full Body)

    • ⏳ ~3-4 hours total training time per week

    • 🔄 8-12 sets per muscle group per week – ideal for beginners

    • 📈 3 progressive training blocks (Kainós, Menos, Telos) for continued progress

    • 🎯 Easy-to-follow exercises – includes squat variations, push-ups, and machine-based movements for safe strength gains

    • Designed for beginners – easy-to-follow structure.

    • No complex movements required – safe, effective, and flexible.

    • Sculpt your physique while mastering the basics.

    • Progression is built-in, so you keep improving.

    🔗 Ready to start?Join Prosēlytos today and build your foundation!

JOIN PROSELYTOS

AUXÁNŌ

  • Auxánō (αὐξάνω / au̯k.sá.nɔː) means ‘to grow, to increase.’ This program is built for early-stage intermediate athletes (he/him) with 18–36 months of consistent training experience. With a structured Push/Pull/Legs/Full Body split, it provides a clear roadmap to strength and muscle growth.

    • 🕰️🏋️ 4 Workouts per Week (Push, Pull, Legs, Full Body)

    • ⏳ ~4-5 hours per week

    • 🔄 12-14 sets per muscle group weekly for optimal progress

    • 📈 3 progressive blocks (Kainós, Menos, Telos) for continuous growth

    • 🎯 Strength + Physique Focus – blend of compound lifts and muscle isolation

    • Designed for early intermediates – perfect if you've trained for 1.5-3 years.

    • Push/Pull/Legs system for balanced development.

    • Takes you beyond beginner progress and into serious results.

    • Clear progression – just follow the program and watch your strength grow.

    🔗 Ready to grow? Join the Auxánō Program today and unlock your next level!

JOIN AUXANO

Thrive with Your Tribe

Community is the foundation by which culture is built. So why not join our free community of culturistas and connect with other like-minded physique enthusiasts?

Join the Community

Pursue Mastery with a Physique Expert

Don’t just train—train smart. Complete Coaching is your path to faster results, greater strength, and a body that performs as hard as you do.

Learn more

About

At Physique Culture, our mission is to support natural athletes on their fitness journey. We accomplish this mission with our community, education, and coaching services to help people connect, learn, and thrive together.

At the head of Physique Culture is a passionate founder, Benjamin Gheen, a natural pro bodybuilder and expert physique coach.

Our services include personalized coaching services, a comprehensive training library, along with free educational content available via our blog and various social media platforms. Our goal is to uplift you on your physique journey regardless of where you are on that journey.

Learn more

JOIN THE pool party 

PUMP UP challenge!

Looking for a little motivation help reach your physique goals? Well, look no further! The Physique Culture Pool Party Pump Up is here to help you reach your goals! So join in the fun of community, camaraderie, and casual commitment.

Participation is entirely free! Simply…

Need training to reach your goals?

  • SUBSCRIBE NOW AND GET 1ST MONTH FREE ON ALL PHYSIQUE CULTURE TRAINING PROGRAMS*

  • 50% OFF COMPLETE COACHING FOR THE FIRST MONTH, INCLUDING CUSTOM TRAINING, TALIORED NUTRITION, AND WEEKLY CHECK-INS*

  • ADDITIONAL DISCOUNTS FOR STUDENTS

*Terms and conditions apply, see Pool Party Pump Up page for details. Offer valid until September 30th 2025

join the party

Martin M. using AUXANO

“I was able to improve my body composition and add some decent size too.

…Deadlifts from 180kg x 10 to 200kg x10

Bench Press from 100×6 to 110×8 and lately even 120kg x6

Squats I managed to go from 120kg for reps to 150kg”

Doug W. using MYRMIDON

‘I ran [MYRMIDON] back-to-back and made progress… I gained about 5kg of body mass during these cycles and I can physically see that it was distributed pretty evenly…

Overall I’m very pleased with the programming, flexibility it gave in exercise choice and of course the encouragement and advice from Coach Ben”

Annamaria S. using TYRO

“I really enjoyed training and it suited my preferences. The App was great as I could see my progress and push myself every time a little bit…

I gained muscle in my glutes and on my arms…”