This program super-sets larger muscle groups with smaller ones for an intermediate level systemic conditioning stimulus. This is a great option to prepare yourself before eventually progressing to the Systemic Back Load programs.
The split is half-body, meaning that you’ll train half of your muscle groups on one day and half on the other. AKA 2-day split. The volume per workout is relatively lower which allows you to recover faster and train more frequently. It is the ability to stimulate large volumes of muscle tissue frequently that has great benefit for fat loss goals.
The goal here is to stimulate a lot of muscle tissue and increase the density of work to create a systemic effect. These workouts will feel much different than other stimuli. Failure will be due to fatigue of your cardiovascular system and your liver’s ability to process large quantities of lactic acid rather than failure of a single muscle group due to local fatigue.
You don’t need a new membership for each program you wish to do!
When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.
Mobile Friendly
Workouts are mobile-friendly and formatted to easily reference your workouts while at the gym.
Workout Log
Log your workouts as you go. Refer back to them to plan your next workout or assess training progress.
Exercise Videos
Exercise setup, execution, and videos are built right in to your workout in a quick reference format.
| For You If |
|---|
| You want to improve body composition |
| You want to improve conditioning and stamina |
| You want to work on recovering faster |
| You need to de-load from another stimulus |
| Not For You If |
|---|
| You cannot train at least 3x/week |
| You're currently struggling with getting quality sleep |
| You aren't able to do some super sets |
| You are doing a lot of circuit training in your current program (de-load first) |
| Day | Workout |
|---|---|
| 1 | Workout 1.1 |
| 2 | Workout 2.1 |
| 3 | OFF DAY |
| 4 | Workout 1.2 |
| 5 | Workout 2.2 |
| 6 | OFF DAY |
| 7 | OFF DAY |
| 8 | Workout 1.2 |
| 9 | Workout 2.2 |
| 10 | OFF DAY |
| 11 | Workout 1.3 |
| Day | Workout |
|---|---|
| 12 | Workout 2.3 |
| 13 | OFF DAY |
| 14 | OFF DAY |
| 15 | Workout 1.3 |
| 16 | Workout 2.3 |
| 17 | OFF DAY |
| 18 | Workout 1.4 |
| 19 | Workout 2.4 |
| 20 | OFF DAY |
| 21 | OFF DAY |
You don’t need a new membership for each program you wish to do!
When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.
All program include a specific nutrition calculator along with the options to choose
– Your individual goal (some programs can be used for multiple)
– How many days per week you plan to train
– How well you handle carbohydrates
– If you require higher or lower total calories
– Instructions for selecting and adjusting variables
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Super Sets for Conditioning
Pairing up non-competing muscle groups with relatively short rest intervals is a great way to challenge your cardiovascular and cardiorespiratory systems. We are trying to train a large volume of muscle tissue with significant tension in a condensed time period.