This program is focused on hypertrophy, but can be just as effective for recomposition or fat loss if nutrition is adjusted appropriately.
It is focused on accumulating a higher volume of tension across the entire range of the muscles’ contractile ranges.
Exercises were carefully selected to maximize the time under significant tension within each rep which means less overall sets and reps are necessary to accomplish the same level of stimulus for growth. We are minimizing “junk volume” which allows your body to spend more energy growing new tissue with less additional overall stress, meaning faster recovery between workouts.
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
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.
All programs 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
| Day | Workout |
|---|---|
| 1 | Workout 1.1 |
| 2 | Workout 1.2 |
| 3 | OFF DAY |
| 4 | Workout 1.3 |
| 5 | OFF DAY |
| 6 | Workout 1.1 |
| 7 | Workout 1.2 |
| 8 | OFF DAY |
| 9 | Workout 1.3 |
| 10 | OFF DAY |
| 11 | Workout 2.1 |
| 12 | Workout 2.2 |
| 13 | OFF DAY |
| 14 | Workout 2.3 |
| 15 | OFF DAY |
| 16 | Workout 2.1 |
| 17 | Workout 2.2 |
| 18 | OFF DAY |
| Day | Workout |
|---|---|
| 19 | Workout 2.3 |
| 20 | OFF DAY |
| 21 | Workout 3.1 |
| 22 | Workout 3.2 |
| 23 | OFF DAY |
| 24 | Workout 3.3 |
| 25 | OFF DAY |
| 26 | Workout 3.1 |
| 27 | Workout 3.2 |
| 28 | OFF DAY |
| 29 | Workout 3.3 |
| 30 | Workout 3.1 |
| 31 | OFF DAY |
| 32 | Workout 3.2 |
| 33 | Workout 3.3 |
| 34 | OFF DAY |
| 35 | OFF DAY |
| For You If |
|---|
| You want to add more muscle fibers for size and strength |
| You want to continue working on fat loss but need a break from metabolic training (de-load) |
| You are able to train 4x or 5x/week |
| You are able to do super sets |
| You enjoy training at higher intensities |
| Not For You If |
|---|
| You are not able to train 4x/week |
| You are not able to do super sets |
| You're not willing to follow the recommended nutrition guidelines |
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.
Please log in to access the menu.
Rapidly customize your workout to your needs.
Drag & Drop from the right to re-order exercise groups.
Drag & Drop from the left to quickly create and update super sets.
Use the checkboxes to select exercises to combine into super sets or split up into straight sets.
Substitute or Add new exercises
Edit any exercise variables.
Use advanced set methods (like integrated partials)
Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)
After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).
Descending Reps
A descending rep protocol allows you to progressively increase the loads while working at a higher average intensity to stimulate more high threshold muscle fibers.
It also helps to prepare the nervous system to work at higher intensities as you progress through the workout.