THE APP
A bodybuilding app built around a coach's programs
Bodybuilding takes structure. You need a split, the right exercises for each day and a record of what you lifted last time. Physique Method puts all of that in one app. Choose one of Ronan's three programs, follow the day's session and log your sets as you go. Your history is there next time, so you know what to beat.
What you get
- Beginner, Intermediate and Advanced gym programs
- Exercise video library
- Meal templates
- Macro tracking
- Progress photos and weight
The week
Ronan's programs run five strength days and two recovery days. The day-by-day splits are on the gym programs page, with the Beginner week written out on its own page.
Beginner, Intermediate and Advanced
Build consistency, learn exercise technique, and improve basic strength and conditioning.
Intermediate: more training volume and progressive loads.
Higher-volume hypertrophy, multiple angles, and greater proximity to muscular failure.
On Pro you can customise exercises, sets and targets.
About Ronan
Ronan Costa competes as an IFBB Elite Pro, and he wrote every program in Physique Method. You can follow his programs on your own with Pro. If you'd like him involved, Guided Training adds a coaching intake and structured progression. For athletes preparing for the stage, Competition Prep is the most focused option.
Ronan's personal site is rccostapro.com.
Download Physique Method
Start free. Try Pro free for your first month.
Questions
What is Physique Method?
Ronan Costa's physique training system in one focused app, with structured workouts, meal planning tools and progress tracking.
Which phones does it work on?
iOS and Android. Prices and availability are shown in your local app store.
I'm a beginner. Where do I start?
With the Beginner program, which focuses on technique and consistency.
Can I change the program?
On Pro you can customise exercises, sets and targets.