About This Program
Trainees looking to push themselves from the intermediate to the advanced stage of physique development will benefit most from this program. The increase in frequency will provide a “newbie” like training stimulus, in addition to a unique distribution of weekly volume and the highest possible potential for “practicing” your lifts more often will also challenge your body in a way that it probably hasn’t been challenged before.
The primary goal of this program is to maximize muscle hypertrophy for individuals in the intermediate-advanced stage of training advancement. This program is built on a very high-frequency approach, it’s probably a set-up you’ve never tried before and as such, will be useful for breaking through plateaus in size and/or strength – an issue most intermediate and advanced trainees deal with regularly.
It’s difficult to outline exactly what “intermediate-advanced” means when it comes to a specific training age because training years in the gym are not equal for individuals. Some people, for example, may have spent 10 years training in the gym, but they’ve never followed a structured training program built on progression. So that 10years time may actually be “worth” only 1 or 2 years if they’ve spent the majority of that time simply “going through the motions” without focus or direction.
But as a general guide, if you’ve been training for roughly two-five years, with a generally serious approach toward your training sessions, you will benefit from this program. If you’ve been training without adequate structure for even a few months, it doesn’t matter how long you’ve been in the gym, this program will get you on the right track.
Before we get into the nitty-gritty, I want to first make it clear what this training program will accomplish. As I’ll touch on throughout, this program consists of two separate blocks, both lasting four weeks. Both blocks have a slightly different area of focus in terms of exercises, reps and intensity.
Block 1 will start out quite slowly to give your body time to get acclimated to the higher training frequency. This is very important for preventing excessive joint stress, soreness and fatigue.
Block 2 continues with the same primary goal of building muscular size but has more of a strength and skill focus, where you will be working up to a high exertion primary lift and then performing lighter back-off sets on a secondary compound movement. This change will make Block 2, very challenging but also enjoyable training portion of the program. At the end of Block 2, you have the option of running a planned deload week and then AMRAP (max) week to test your strength. You are encouraged to do this to assess your strength progress throughout the program.
If you are not concerned with strength and merely looking to build size, ignore the AMRAP and simply start back with Week 1 (which functions as a deload) after Week 8, or advance onto a different program.
Since this is a very high frequency program, with each body part being hit up to five days per week, recovery management is our top priority. For this reason, we will be focusing heavily on proper technique, careful exercise selection (prioritizing movements with a high stimulus to fatigue ratio) and the mind-muscle connection. Most days begin with one heavy primary exercise at a moderate-high RPE, with the remainder of the session filled in with secondary and tertiary movements set toward reaching weekly volume targets for each muscle.