Overview

Split: Upper / Lower
Frequency: 4x/week
Category: High Efficiency

We’ll be applying Drop Sets in order to increase the efficiency of these training sessions so you can get in and out of the gym in under an hour, including your warm-up time.

Gym-friendly super sets will be applied where possible to further increase the efficiency of the session.

Increasing the density of the sessions also means that there will be a slightly higher metabolic demand to these workouts. The better your systemic and local conditioning is, the more hypertrophy stimulus you’ll be able to accomplish. This is why the first 3 weeks are designed to be more metabolic than the following weeks. It will allow you to perform and recover better as the intensity increases in the main part of the program.

Suggested Training Schedule

Upper 1
Lower 1
Off
Upper 2
Lower 2
Off
Off

Coach's Notes

The first 3 weeks will focus on a slightly higher rep range to increase your local conditioning and prepare you for the following sessions where the intensity and volume will increase to get as much hypertrophy stimulus as we can in a limited amount of time.

Program Access

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