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 3 different methods (that are based on the same principle), the pre-exhaustion method, the post-exhaustion one and the pre-post-exhaustion one. The principle is: performing an isolation exercise (before, after, or before and after depending on the phase of the program) in the same set as a compound exercise. 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 increasing muscle size.

Weeks 5 – 8

3 sessions per week with a focus on familiarising yourself with the technique and the method of the workout and increasing muscle size. Preparing you for the next part of the training plan.

Weeks 9 – 12

5 sessions per week with a focus on bodybuilding and functional movements to increase muscle size, strength and endurance.