Fat Loss 12
Strength four days a week plus steady cardio.
12 wks4 /wk45 min
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Plan · Muscle
Build 16
Sixteen weeks of progressive gym training. Clear weekly targets for every muscle, and the protein to back it up.
16Weeks
4-5Sessions / week
60Minutes
IntermediateLevel
Is this for you?
Made forpeople who...
- 1Have trained for a while but stopped growing
- 2Want a programme, not random sessions
- 3Can get to a gym four or five times a week
- 4Are ready to eat enough to grow
What you get
Everythinginside.
- Upper / lower and push / pull / legs blocks
- Weekly set targets for every muscle group
- Progression rules: when to add weight, when to add reps
- A protein and calorie target for lean gain
- Deloads every fifth week
How it runs
3 phases.Clear steps.
Each phase builds on the last. You always know what this week is for.
01
Accumulate
Moderate weights, lots of quality sets.
Weeks 1 to 502
Intensify
Heavier compounds, fewer reps, more rest.
Weeks 6 to 1003
Peak
Top sets, then a deload and a test week.
Weeks 11 to 16A typical week
MonUpper
TueLower
WedRest
ThuPush
FriPull
SatLegs
SunRest
Volume
How many sets should I do?
Pick your gym days and experience to see weekly hard sets per muscle.
Fuel
How much protein do I need?
Start today
14 days free.Then decide.
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