High Frequency Full Body Program: 5 Days
An 8 week high frequency full body program, training five days a week. Advanced high-frequency hypertrophy and strength. Free PDF.
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Workouts
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Conjugate Training Program for Bodybuilders
A 12 week conjugate training program for bodybuilders. Max effort and dynamic effort work for strength and size together. Advanced. Free PDF.Read now -
Drop Set Workout Plan for Muscle Growth
A 6 week drop set workout plan for muscle growth. Extend every key set past failure on a 4 day split. Advanced lifters only. Free PDF.Read now -
Rest Pause Training Program for Hypertrophy
A 6 week rest pause training program for hypertrophy. Push past failure on a 5 day push/pull/legs split for advanced lifters. Free PDF.Read now -
German Volume Training Program: 10x10
A 6 week German Volume Training program built on the brutal 10 sets of 10 method. An advanced plan for serious muscle growth. Free PDF.Read now -
16 Week Lean Bulk Workout Plan
A 16 week lean bulk workout plan. A 5 day push/pull/legs split and a controlled surplus to add muscle with minimal fat. Free PDF.Read now -
12 Week Body Recomposition Program
A 12 week body recomposition program to build muscle and lose fat at once. A 4 day upper/lower split with high protein. Free PDF.Read now -
Beginner Workout Plan for Overweight Women
A 12 week beginner workout plan for overweight women. Supportive, joint-friendly full body training to build strength and support fat loss. Free PDF.Read now -
Beginner Workout Plan for Overweight Men
A 12 week beginner workout plan for overweight men. Joint-friendly full body training that builds a lasting habit and supports fat loss. Free PDF.Read now
