12-Week Muscle Building Program
This is a 12-Week comprehensive training program designed to help you build muscle, gain strength, and educate you on nutrition and recovery principles. This E-Book contains the 12-Week Muscle Building Program, nutrition principles related to building muscle, and beneficial recovery protocols.
The training program is split into two 6-week training blocks. Each week you will alternate between two different phases of training, hypertrophy, and neurological (strength.)
The hypertrophy weeks will consist of 5 training days that are designed as more of a "bodybuilding" training split where you will focus on training one muscle group per day. During this phase your focus will be on training the designated muscle through a full range of motion using a specified rep tempo. In this phase you will worry less about the weight you're lifting and more about how you're lifting and how you are contracting the intended muscle.
The neurological (strength) weeks will consist of 4 training days per week that are designed using an upper body, lower body training split. During this phase your focus will on moving as much weight as possible with good technique. For your main movements you will be given an RPE (rate of perceived exertion) that you will use to determine your weight for your working sets. The goal of this phase is to challenge your nervous system and force adaptation to make you stronger.
The nutrition portion of this E-Book covers:
- How to Calculate Your Nutrition Needs
- Nutrition Specific to Building Muscle
- Macro Distribution
- Meal Frequency & Timing
- Recommended Food Sources
Lastly, the recovery portion of this E-Book covers my 4 pillars of recovery, why they are useful, and the different methods of each.
This training program is suitable for lifters of all experience levels. However, beginner and intermediate lifters will benefit the most from educational portion of this E-Book.
You must have access to a gym with standard weight training equipment to complete this program.
You'll get the 12 Week Muscle Building Program E-Book. You will also receive the 12 Week Muscle Building Program in PDF and Excel format for quicker viewing and the ability to track your sets and reps throughout the program.