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This is a high-volume body split hypertrophy program designed for advanced lifters who are looking to grow and sculpt their bodies. This is a six day a week program with only one rest day each week. The weights should be moderate with the focus on performing all movements in a slow and controlled manner and squeezing the target muscle at the top of each contraction.
This 24-week program is designed to help you burn fat and build and shape your body, and is ideal for beginners or intermediate lifters (gym membership of well-equipped home gym required). This program is broken into 5 phases: Pre-phase - is designed to introduce you to the strength training exercises Volume Phase - increase your overall work by adding additional sets Strength Phase – increase absolute strength Hypertrophy Phase – focus on building muscle size Pump Phase – focus on building muscle definition
This program is designed for the beginner (or someone getting re-introduced) to hypertrophy style training. You'll need dumbbells, a bench, and bands for this program.
This program is designed to strengthen and build the posterior chain (specifically the glutes). The program consists of three full-body workouts per week, but the intention is to focus on glute gains and keep the rest of the body in maintenance mode. You’ll need a gym membership or well-equipped home gym to complete this program.
This training program is designed for the advanced athlete who wants to build serious strength and muscle and is broken into three 6-week phases: Phase 1 - Focus is on strength and each day has a foundational 5x5 lift Phase 2 - Focus is on hypertrophy Phase 3 - Focus is on functional movement and mobility You will need gym access (or well-equipped home gym) for these workouts.
Add strength, build endurance, and improve your cardiovascular fitness with this bodyweight-only program. This program lasts for 8 weeks and has three bodyweight-based workouts per week. One for pure strength building, one for strength endurance build, and one for metabolic conditioning and cardiovascular improvement. No equipment needed - just yourself.
This 16-week program is designed for beginners as an introduction to strength training and is broken into four phases: Phase 1 - this is your pre-phase where the intention is to build both muscle and skill Phase 2 - this is your strength phase designed to build absolute strength Phase 3 - this is your hypertrophy phase meant to build and sculpt muscle Phase 4 - this is your "pump" phase where you'll work on muscular endurance and muscle shape You’ll need a gym membership to complete this program.
This program has three full body workouts a week with an emphasis on building core strength and is perfect for beginner or intermediate lifters who want to develop more core strength and stability. This program requires a home gym or commercial gym access.
This 12-week program is a perfect home workout program for those with limited equipment – all you need are a some dumbbells (the adjustable ones are perfect for this) and a set of bands.
This 16-week program is designed for beginner to intermediate lifters and requires access to a gym. This program is broken into four phases: Phase 1 - Pre-phase - the goal of this phase is neurological adaptation to get you comfortable with the movements. Concentrate on perfect form and connecting your mind with the muscle(s) being worked in each exercise. Phase 2 - Strength phase - the goal in this phase is to get you stronger! You'll be doing lower reps with longer rest sessions. Make sure you take the full amount of rest time so that you can exert maximal effort (but with perfect form!) for each of the exercises. Phase 3 - Hypertrophy phase - the goal of this phase is to build muscle size and definition. We'll bump up the reps and lower your rest times.
This 8-week program is split into two 4-week phases and the focus is to grow and define your arms. You'll have three foundational workouts each week, along with one HIIT (High Intensity Interval Training) session each week. This is perfect for the intermediate to advanced lifter looking to grow/shape their arms. You’ll need a gym membership or well-equipped home gym to complete this program.
This 8-week program is split into two 4-week phases and the focus is to grow and define your arms and build glutes & quads. You'll have three foundational workouts each week, along with one HIIT (High Intensity Interval Training) session each week. This is an intermediate to advanced program that requires a gym membership.
This is a 14-week full body workout designed to build and sculpt your body. Each week has 3 strength workouts and one HIIT style workout, and the program is broken into three phases to keep your body progressing. This program was designed to be done in a well-equipped home gym. Required equipment includes: rack, adjustable bench, dumbbells, barbell/plates, and bands.
This is a hypertrophy-focused 12-week program designed to build and sculpt muscle. This program contains 3 foundational strength days and one HIIT style cardio day each week and requires a well-equipped home gym or gym membership. This program is best suited for intermediate to advanced lifters. You’ll need a rack, barbell and plates, adjustable bench, dumbbells, and a set of bands to complete this program.
This is a 12-week hypertrophy-focused program and is broken into 3 phases: Phase 1 - Unilateral Focus Phase 2 - Hypertrophy Focus Phase 3 - Pump Focus You'll need access to dumbbells, barbell & weights, bench, rack, and bands. This is a perfect program for the intermediate to advanced lifter.
This 6-week program is designed for the busybody who doesn't have time to workout and contains 6 workouts per week - all of which are under 15 minutes in length. The workouts are designed to do at home, and the only equipment necessary are a set of dumbbells and a set of exercise bands.
This is perfect for at home workouts – all you need is a suspension trainer! It’s also perfect for those of you that are short on time, as each workout is only 20 minutes long. This program lasts for 8 weeks and includes: 3 workouts per week (push/anterior chain day; pull/posterior chain day; legs day) that alternate every other day.
This a basic barbell strength training program designed to get you familiar with the basic compound lifts and make you strong! This is the program laid in in the book The Barbell Prescription by Dr. Jonathon Sullivan and Andy Baker. This simple (but challenging) program lasts for 10 weeks and has three phases – and only contains 6 movements. This is the perfect program for someone new to barbell workouts or some returning to lifting after a long hiatus. It is STRONGLY recommended that you read the book! https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770/
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