Description

The sessions of this plan are based around primary powerlifting movements. The number of workouts, sets, repetitions and volume increases from weeks 1 to 12 to increase work capacity. This program is a typical hypertrophy training plan mixed with cardio sessions to develop lean muscle mass and burn fat at the same time. You will conclude each weight lifting session by 30 minutes of cardio. The program is designed as follows:

Weeks 1 – 4 

4 sessions per week with a focus on familiarising yourself with the technique and the method of the workout. Improve muscle strength and the cardiorespiratory system.

Weeks 5 – 8

5 sessions per week with a focus on improving muscle strength and endurance and increasing work capacity.

Weeks 9 – 12

6 sessions per week with a focus on increasing work capacity, improving the cardiorespiratory system, burning fat and building lean muscle mass.