Physique Culture

At Physique Culture, our mission is to empower individuals of all fitness levels by creating a supportive community where everyone can grow. Whether you're just starting your fitness journey or are an experienced athlete, we offer a space for you to connect, learn, and thrive together. Join our FREE Community and connect with other athletes!


Train Like the Gods: Your Fitness Journey Awaits

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!

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!

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!

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!

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.

Supplement Your Training with Our Expert Support

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.

Fuel your journey with precision and see results faster. Nutrition & Body Composition Oversight gives you the nutritional foundation to reach your full potential.

Need a fresh perspective? Single Consultation is your opportunity to get back on track and set yourself up for success.

About

At Physique Culture, we are driven by the passion of our founder, Benjamin Gheen, a natural pro bodybuilder and expert physique coach. Benjamin's mission is to empower individuals of all fitness levels by fostering a supportive community where everyone can grow. Whether you’re just starting your fitness journey or you're an experienced athlete, Benjamin’s guidance and expertise will help you thrive.

We provide personalized coaching services, a comprehensive training library, and free educational content across our blog and social media. Our goal is to inspire and help you achieve your best physique and performance, no matter where you're starting from.

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…”