This package consists of 4 training plans:
- Increase Hypertrophy (Back Focus)
- Increase Strength (5x5)
- Increase Hypertrophy (Chest Focus)
- Increase Power (French Contrast Method)
These training plans add up to a total of 16-Weeks. Each individual workout should last approximately between 50-90 minutes.
On purchase, the training plans will be sent to your email address as a Zip file.
Increase Hypertrophy (Back Focus)
This 4-Week Training Plan is specifically designed to build muscle (hypertrophy), especially in the Back muscles.
This training plan heavily features exercises such as the Seal Row (Bench Pull), Bent-Over Row, Back Squat, Bench Press, Deadlift and Overhead Press. It also heavily features variations of these exercises such as the Front Squat, Incline Bench Press, and Hex Bar Deadlift. This is combined with athletic style workouts to really enhance your muscle growth potential.
Each individual workout should last approximately between 50-90 minutes.
Features:
- 16 workouts (4x per week)
- Upper / Lower Body Training Split
- Core Exercises
- Warm-Ups
- Cooldowns
Increase Strength (5x5)
This 4-Week Training Plan is specifically designed to increase strength by focusing on 5 sets of 5 reps for 5 compound movements: Bench Press, Back Squat, Pendlay Row, Overhead Press and Deadlift.
Each individual workout should last approximately between 50-90 minutes.
Features:
- 16 workouts (4x per week)
- Upper / Lower Body Training Split
- Core Exercises
- Warm-Ups
- Cooldowns
Increase Hypertrophy (Chest Focus)
This 4-Week Training Plan is specifically designed to Build Muscle (Hypertrophy), with a focus on the Pectoralis Major (Chest) muscle.
Each individual workout should last approximately between 50-90 minutes.
Features:
- 16 workouts (4x per week)
- Upper / Lower Body Training Split
- Core Exercises
- Warm-Ups
- Cooldowns
Increase Power (French Contrast Method)
This 4-Week Training Plan is specifically designed to increase power by using training methods such as the French Contrast Method, Post-Activation Potentiation (PAP), and Olympic Weightlifting.
Postactivation Potentiation (PAP) training is a training method that causes increased motor neuron enhancement which results in greater recruitment of fast twitch muscles fibers. Therefore, this builds explosive strength (power).
The French Contrast Method is a type of contrast training and uses the PAP effect to enhance power. However, it works in a slightly different way. Contrast training also uses a heavy compound set but is followed by submaximal drop sets/ assisted exercises.
Each individual workout should last approximately between 50-90 minutes.
Features:
- 16 workouts (4x per week)
- Upper / Lower Body Training Split
- Power Exercises (French Constrast Method, PAP Training & Olympic Weightlifting)
- Plyometric Exercises
- Warm-Ups
- Cooldowns