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.
We will be utilizing multiple resistance profiles to overload at different lengths of the muscles we’re training. We’ve also incorporated one of our favorite advanced techniques, cluster sets. These are brutal and incredibly effective, meaning you won’t need many of them to get the job done.
This particular version places more emphasis on the muscles that accent what many consider to be an aesthetic female physique.
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 2.1 |
| 3 | OFF DAY |
| 4 | Workout 3.1 |
| 5 | Workout 4.1 |
| 6 | OFF DAY |
| 7 | OFF DAY |
| 8 | Workout 1.1 |
| 9 | Workout 2.1 |
| 10 | OFF DAY |
| 11 | Workout 3.1 |
| 12 | Workout 4.1 |
| 13 | OFF DAY |
| 14 | OFF DAY |
| 15 | Workout 1.2 |
| 16 | Workout 2.2 |
| 17 | OFF DAY |
| 18 | Workout 3.2 |
| Day | Workout |
|---|---|
| 19 | Workout 4.2 |
| 20 | OFF DAY |
| 21 | OFF DAY |
| 22 | Workout 1.2 |
| 23 | Workout 2.2 |
| 24 | OFF DAY |
| 25 | Workout 3.2 |
| 26 | Workout 4.2 |
| 27 | OFF DAY |
| 28 | OFF DAY |
| 29 | Workout 1.2 |
| 30 | Workout 2.2 |
| 31 | OFF DAY |
| 32 | Workout 3.2 |
| 33 | Workout 4.2 |
| 34 | OFF DAY |
| 35 | OFF DAY |
| For You If |
|---|
| You want to add lean muscle tissue |
| Your priority muscles are glutes and upper back |
| You are able to train 4x/week for about an hour |
| (Ideally) able to do super sets (but can be adjusted for straight sets if necessary) |
| Have access to a full gym |
| Not For You If |
|---|
| Not able to train at least 3x/week |
| Not willing to follow nutrition guidelines |
| Working out from home with just and bands |
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.
Shortened-Lengthened Super Sets
Super-setting exercises with complimentary resistance profiles that work the muscle at different lengths can allow us to condense a higher volume of work at an increased intensity compared to straight sets of those exercises with the same rest periods.
It is more time efficient and you can achieve a tremendous volume of mechanical work to stimulate hypertrophy with a limited number of exercises.