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. In this program you will use the AR-7 method. The goal is to increase muscle size and endurance by taking your muscles to absolute exhaustion. The program is designed as follows:

Weeks 1 – 4 

3 full body sessions per week with a focus on familiarising yourself with the technique and the method of the workout.

Weeks 5 – 8

5 sessions per week with a focus on bodybuilding and functional movements to improve muscle size and strength. Start working on improving the cardiovascular system.

Weeks 9 – 12

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