Program Comparison Chart
by Team Mountain Dog on May 1, 20231.0 – Low to medium frequency, high intensity training generally
2.0 – Higher Frequency Models that sometimes focus on specific bodyparts up to 3 times a week
3.0 – Low Volume and high intensity workouts
* Just because a program may say 6 days, does not mean you have to do all of them, or you can’t take an extra rest day as needed!!
| Program Name | Type | Level | Training Days per week | Customizable pump days added | Program Length in weeks | Body Part Frequency | Special Focus | Type of split | Other notes: |
| Ares | 1.0 | Advanced | 3-6 | 1-3 | 12 | 1-2 | MF (moderate frequency) | Push/Pull/Legs | After Week 3, we focus on Chest and Back |
| The Executioner | 1.0 | Advanced | 4-7 | 1-3 | 12 | 1-2 | MF (moderate frequency) | Traditional Bodybuilding | Intensity Techniques Wave, Intensity is HIGH |
| Honey Badger |
1.0 | Advanced | 4 -7 | 1-3 | 12 | 1-2 | MF (moderate frequency) | Traditional Bodybuilding | Occlusion Training is introduced |
| The Unity |
Strength | Advanced | 5 | 0 | 9 | 1-2 | Frequency Increases as you go | Powerlifting | Built with Dave Tate for Serious Strength Athletes |
| Avalanche |
1.0 | Advanced | 3-6 | 1-3 | 8 | 1-2 | MF (moderate frequency) | Push/Pull/Legs | Moderate Volume but High Frequency |
| Baby Groot |
2.0 | Beginner | 3 | NA | 12 | 3 | HF (high frequency) | Full Body Workouts | Where to Start if you have 1 year or less of training |
| Warlock |
2.0 | Intermediate | 4 | NA | 8 | 2 | MF (moderate frequency) | Upper/Lower | Prepares the Intermidate Lifter for Advanced MD Prorams |
| The Grandmaster |
3.0 | Advanced | 5 | NA | 6 | 1-2 | MF (moderate frequency) | Traditional Bodybuilding | Similar to High Evolutionary, but more intensity |
| High Evolutionary |
3.0 | Advanced | 5 | NA | 6 | 1-2 | MF (moderate frequency) | Traditional Bodybuilding | High Intensity and best feedback for intensity to rest ratio |
| Odin Force |
1.0 | Advanced | 4-5 | NA | 6 | 1-2 | High Volume | Push/Pull/Legs | Increasing Volume Model |
| Colossus |
3.0 | Advanced | 6 | NA | 6 | 1-2 | Low set volume | Push/Pull/Legs | Very high intensity |
| Creeping Death II |
2.0 | Advanced | 6 | NA | 12 | 1-2 | MF (Moderate Frequency) | Push/Pull/Legs | Favorite Precontest Program |
| Gamma Bomb |
2.0 | Advanced | 5 | NA | 14 | 1-2 | HF (2-6 week blocks) | Traditional Bodybuilding | Favorite Off Season Program |
| Onslaught |
2.0 | Advanced | 6 | NA | 12 | 1-3 | HF (High frequency for lagging parts) | Traditional Bodybuilding | 4 week HF blocks |
| Task Master |
2.0 | Advanced | 6 | NA | 16 | 1-3 | HF | Traditional Bodybuilding | Arms added as HF block |
| Sentinel |
2.0 | Advanced | 6 | NA | 14 | 1-3 | HF | Traditional Bodybuilding | Back block extended to 6 weeks |
| Gauntlet |
2.0 | Advanced | 5-6 | NA | 12 | 1-3 | HF | Sessions involve more bodyparts | Loads of volume for upper body. |
| Omega Sentinel (Women’s Program) |
2.0 | Advanced | 6 | NA | 14 | 1-3 | HF | Traditional Bodybuilding | Focus on creating shape via glutes, shoulders, and lats |
| 28 Days Later |
2.0 | Advanced | 7 | NA | 4 | 2 | HF | Traditional Bodybuilding | No rest days – brutal |
| Arnold Classic 2016 |
1.0 | Advanced | 4 | 1-2 | 12 | 2 | HF for upper body | Traditional Bodybuilding | Exact program I followed for Arnold Classic |
| Team Universe |
1.0 | Advanced | 6 | NA | 12 | 2 | HF for upper body | Traditional Bodybuilding | Exact program I followed for Team U winning pro card |
| Annihilation Wave |
1.0 | Advanced | 4 | 1-3 | 12 | 1-2 | MF (Moderate Frequency) | Traditional Bodybuilding | High Intensity Technique Waving |
| Omega Beam |
1.0 | Advanced | 4 | 1-3 | 12 | 1-2 | MF (Moderate Frequency) | Traditional Bodybuilding | High Intensity Technique Waving |
| The Beyonder |
1.0 | Advanced | 4 | 1-3 | 12 | 1-2 | MF (Moderate Frequency) | Traditional Bodybuilding | Heavy Torso Emphasis |
| Carnage |
1.0 | Advanced | 4 | 1-3 | 12 | 1-2 | MF (Moderate Frequency) | Traditional Bodybuilding | Heavy Leg Emphasis |
| Doomsday | 1.0 | Advanced | 4 | 1-3 | 12 | 1-2 | MF (Moderate Frequency) | Traditional Bodybuilding | Volume Ramping |
| Creeping Death I | 1.0 | Intermediate | 5 | NA | 12 | 1 | LF (Low frequency) | Traditional Bodybuilding | Upper Body Emphasis, some HF elements |
| 12 Weeks of Pain and Suffering | 1.0 | Intermediate | 4 | 0 | 12 | 1 | LF (Low frequency) | Traditional Bodybuilding | 1st program I wrote |
| Program X | Strength | Intermediate | 5 | 0 | 12 | 1-2 | MF (Moderate Frequency) | Powerlifting/Bodybuilding Hybrid | Speed work emphasis |