8 Weeks (includes a Beginner Track)
Primary Goal: Maximize muscular development and overall shape with a special focus on glutes, shoulders, abs, and back.
Secondary Goal: Increase strength on fundamental compound lifts.
Who is this program for?
For beginners, intermediates, and advanced lifters.
Beginner? No prior experience required: start with a simpler level, lower training volume, and safe progression.
Intermediate/Advanced? You’ll use higher volume and intensity to break PRs.
Program Structure:
The program is split into two 4-week blocks with two selectable tracks:
Beginner Track: Lower volume, easier exercise alternatives, clear technique cues.
Performance Track: Standard volume with higher intensity.
Block 1:
Build work capacity and tolerance for higher training volume.
Exercise variation to target different angles and keep training fun.
Block 2:
Starts with a deload week to prioritize recovery.
Increase intensity, taking sets closer to failure for optimal growth and new PRs.
How beginners should run it (quick guide)
Perform 2–3 sets per exercise, keep 3–4 reps in reserve (RIR) at RPE 6–7.
Use substitutions where needed: Goblet Squat instead of Back Squat, Glute Bridge instead of heavy Hip Thrust, Static Lunge instead of walking variations.
Rest 90–120 s, add small weekly progressions (load/reps/set).
Optional deload week if you feel fatigued.
Why this program?
Strategic balance of volume and intensity across phases.
Develop shape and strength together, with clear tracks for every level.
Quick Summary:
Focus: Glutes / Shoulders / Abs / Back
8 Weeks = 4 + 4
Block 1: Work Capacity + Variety
Block 2: Deload → High Intensity
Includes a Beginner Track (you don’t need to be advanced)
$99.00
