Full Length Tension 1 (Men’s Physique)

Primary Goal: Hypertrophy
Training Phase: Hypertrophy
Training Frequency: 4x/week
Muscle Frequency: 4-5 days
Includes Super Sets
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.

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 male physique.

There is also a version available to focus on more glutes and upper back, which females tend to like for a strong-looking feminine 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

Workout Program Schedule

DayWorkout
1 Workout 1.1
2 Workout 1.2
3 OFF DAY
4 Workout 1.3
5 Workout 1.1
6 OFF DAY
7 OFF DAY
8 Workout 1.2
9 Workout 1.3
10 OFF DAY
11 Workout 2.1
12 Workout 2.2
13 OFF DAY
14 OFF DAY
DayWorkout
15 Workout 2.3
16 Workout 2.1
17 OFF DAY
18 Workout 2.2
19 Workout 2.3
20 OFF DAY
21 OFF DAY
22 Workout 3.1
23 Workout 3.2
24 OFF DAY
25 Workout 3.3
26 OFF DAY
27 OFF DAY
28 OFF DAY
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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.

For You If
You want to add lean muscle tissue
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.