Descending Rep 1

Primary Goal: Hypertrophy
Training Phase: Hypertrophy
Training Frequency: 4-5x/week
Muscle Frequency: 5 Days
Includes Supersets
Nutrition Calculator Included

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

Workout Program Schedule

DayWorkout
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
DayWorkout
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
card-header

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.

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.