WORKOUT PROGRAMS
The Full Body Training Plan is an intermediate/advanced 4-day training plan aimed at individuals (catering for both males & females) seeking a high frequency, hypertrophy-focused program to build muscle and burn fat.
The program utilises full body training - which means more weekly volume but also means higher quality volume. More volume causes more growth (according to the latest scientific literature) so if a higher training frequency allows you to perform more higher quality volume, that should lead to more growth (up to a certain point) and I have experienced this myself with the full body program. The program includes 4 high-volume workouts that can be repeated over and over as you progressively overload (I recommend running it for at least 8 weeks).
Included:
Full guide on how to calculate your calories/macros
Supplementation advice
4 day high volume training split
& more!
The 8 Week Upper/Lower Build Up Program is an intermediate/advanced 4-day training plan aimed at individuals (catered for both males and females) seeking the most optimal levels of strength and muscle development whilst burning fat.
The program utilizes a 2x per week training frequency and allows for at least 2 days of recovery between sessions, which will cause sufficient muscle stimulation to spark muscle protein synthesis and signal for hypertrophy more frequently. One cycle of the program lasts 8 weeks (the program can be repeated over and over).
Included:
Full guide on how to calculate your calories/macros
Supplementation advice
8 week full training program
& more!
The program features RPE-based training as a tool to overload.
Day 1: Upper Body
Day 2: Lower Body
Day 3: Rest
Day 4: Upper Body
Day 5: Lower Body
Day 6: Rest
Day 7: Rest