Training Program Overview
Before purchasing a training program, you should first consider where the best place is for you to start. Having a goal to be stronger is great but if getting a healthier body composition is more important, then starting on a fat loss program will suit best to start, with the option to introduce a strength program after.
Alternatively, if you are already relatively lean with a goal to become stronger then choosing a strength program will suit best.
If body composition, (growing muscle, toning, aesthetics) etc is your main priority then choosing a Muscle builder program will be the better choice.
Each program has a difficulty level (level 1 being the lowest and 10 being as advanced as possible). This is rated by exercise difficulty and frequency of workouts. Each program also has a duration of how long it runs for.
You can obviously continue to more advanced programs after progressing through the beginner stages. If you rate yourself already as more of an intermediate trainee then perhaps starting on that level rather than beginner will suit you best.
How to read your new program:
Each workout will contain a letter in front of it with a number. For example you may read:
A1) Barbell Bench Press
Now if you find 2 exercises written with the same letter and a different number it means these exercises are performed back-to-back a ‘superset’. For example, you may read:
B1) Lying Leg Curl
B2) Leg Extension
All exercises will also have a tempo written for them. Firstly, we must understand how an exercise/movement works. The effort part of an exercise where the direction of the contraction goes is called the ‘concentric phase’ for example on a barbell bench press that would be when we push the weight up. The ‘eccentric phase’ is the opposite of this and usually when the muscle is lengthening under tension, for example when we lower the barbell back down to our chest in a bench press.
We also have other portions of the repetition to consider. For example, whether we pause at the end of the concentric effort. For example, in a leg extension this would mean holding at the top for an isometric contraction before lowering down into the concentric.
Lastly the other portion of the rep is whether we pause or not at the end of the eccentric phase of a movement. For example, in a barbell squat this would mean pausing in the bottom of the squat before commencing the concentric phase of the lift.
Order of the Numbers:
Tempos will be written with 4 numbers.
The 1st number with is the eccentric part of the rep, the 2nd number is whether to pause or not at end of eccentric, the 3rd number is the concentric effort and the 4th number is whether to pause or not at end of concentric.
For example, a leg extension may read like this:
A1) Leg extension, 2,0,1,0 tempo
This would mean 2 seconds for the eccentric phase, no pause at the bottom of the movement, 1 second for the concentric effort phase, and no pause at the top.
If the leg extension read like this:
A1) Leg extension, 2,0,1,1 tempo
This would mean 2 seconds for the eccentric phase, no pause the the bottom of the movement, 1 second for the concentric effort phase, and a 1 second pause at the top.
P1: Muscle Builder$39.95Program Duration: 5 Weeks - Beginner - 3 Day Split
P2: Muscle Builder$49.95Program Duration: 5 Weeks - Beginner - 4 Day Split
P3: Fat Loss$39.95Program Duration: 5 Weeks - Beginner - 3 Day Split
P4: Fat Loss$49.95Program Duration: 5 Weeks - Beginner - 4 Day Split
P5: Strength Build$39.95Program Duration: 5 Weeks - Beginner - 3 Day Split
P6: Strength Build$49.95Program Duration: 5 Weeks - Beginner - 4 Day Split
P7: Muscle Builder$49.95Program Duration: 6 Weeks - Intermediate - 4 Day Split
P8: Muscle Builder$59.95Program Duration: 6 Weeks - Intermediate - 5 Day Split
P9: Build a Booty$49.95Program Duration: 6 Weeks - Intermediate - 4 Day Split
P10: Build a Booty$59.95Program Duration: 6 Weeks - Intermediate - 5 Day Split
P11: Strength Build$49.95Program Duration: 8 Weeks - Intermediate - 4 Day Split
P12: Strength Build$59.95Program Duration: 8 Weeks - Intermediate - 5 Day Split
Please Note: 4 Day Split Programs are the same as the 3 Day Split Programs, with one additional Day