WHAT THIS PROGRAM IS ABOUT
LOW IMPACT is designed for people who want to train effectively while working around injuries, joint sensitivity, or recovery limitations. It’s a strength and muscle-building program that avoids high-impact lifts like deadlifts and barbell squats, but doesn’t compromise on results.
This program includes beginner, intermediate, and advanced options. Whether you're just starting out or have years of training experience, the focus is the same: train hard, train smart, and stay pain-free.
You’ll use machine-based movements and joint-friendly alternatives like leg presses, back extensions, and dumbbell work. Upper body sessions lean on machines and moderate-rep dumbbell exercises to avoid tweaking your shoulders, while lower body days avoid heavy axial loading to protect the spine and joints.
Whether you’re in a build or cut phase, this program helps you focus on what’s possible and make progress without pushing through discomfort.
🚩 NOTE: Mark himself recently used the Advanced version of this program to lose 14kg and build the strongest physique he’s had in years — proof that low impact doesn’t mean low results!
PROGRAM STRUCTURE
3, 4 or 5 training days per week
Beginner to Advanced options
Machine based and joint friendly exercises
Minimal barbell work
Full body or upper lower split options
Designed for gym training
Training split options:
Female:
3 days: full-body
4 days: 2 lower / 2 upper
5 days: 3 lower / 2 upper
Male:
3 days: full-body
4 days: 3 upper / 1 lower
5 days: 3 upper / 2 lower
WHAT MAKES THIS PROGRAM DIFFERENT?
Built around joint friendly and controlled movements
Removes high impact lifts to better manage joint stress
Focuses on training hard without aggravating injuries
Allows consistent progress without setbacks from pain
Currently runs to Phase 6 with a Phase 7 in progress
IS THIS PROGRAM FOR YOU?
This Program Is Ideal If You:
Are dealing with injuries or joint discomfort
Want to train without aggravating your lower back or joints
Need a more controlled and stable training style
Still want to build muscle and strength
Want a program you can stick to long term
Feel frustrated by traditional programming but knows there’s still plenty you can do pain-free