Description

The sessions of this plan are bodybuilding-centric. The number of workouts, sets, repetitions and volume increases from weeks 1 to 12 to increase work capacity. For this program, you will be using an antagonist method (working on opposite muscle groups in the same set / session). This antagonist program will stimulate intramuscular metabolic stress and prompt muscle growth. It is also designed to increase the testosterone peak when compared to traditional training for the same volume and save you time during your workouts by maintaining high volume of work while reducing or eliminating recovery time. The program is designed as follows:

Weeks 1 – 4 

3 sessions per week with a focus on familiarising yourself with the technique and the method of the workout and improving muscle strength.

Weeks 5 – 8

4 sessions per week with a focus on bodybuilding and functional movements to increase muscle size and strength. The increased number of sets and reps are meant to increase work capacity.

Weeks 9 – 12

5 sessions per week with a focus on functional movements to improve work capacity. One cardio session is added to improve your cardiorespiratory system.