55 0 obj <> endobj 0000041180 00000 n This is a 12-week workout plan that is designed to evolve as your own conditioning improves.

If you have to use one KB, make sure you do both sides for each set. These 12 weeks are divided into 6 cycles, and each cycle spans 2 weeks. Our goal is to provide factual information and unbiased product recommendations for our readers based on relevant expertise, extensive research and feedback. 0000015446 00000 n Make sure to complete the number of prescribed reps on both sides of the body before you move onto the next exercise.Soft Tissue Work (foam roll and ball work on the glutes, quads, t-spine, shoulders, etc.) 0000050965 00000 n

The 12 week muscle building program is full of the best exercises to help you get bigger and stronger. You will be allocating four days a week to hypertrophy training, with an optional fifth day to work on areas of the body that need a little extra or to make up the exercises that you missed during the week due to time constraints. as needed for five minutesAny correctives or mobility drills (hips, T-spine, ankle, shoulders) as needed for 5 minutesJump Rope or jumping jacks for two minutes to activate the nervous systemFinisher sled push for 3 sets of 40-50 yards. 0000049447 00000 n State of Fitness has over 450 members who train every day under his leadership. With all major lifts in this phase (squat, deadlift, bench, OLY lifts), increase weight slowly on each set. Do not put the bar down until all five exercises are completed. as needed for five minutesAny correctives or mobility drills (hips, T-spine, ankle, shoulders) as needed for 5 minutesJump Rope or jumping jacks for two minutes to activate the nervous systemPerform 3 rounds of 6 reps for each exercise. For increased recovery, perform 20 minutes of cardio on the airdyne bike or concept 2 rower.Soft Tissue Work (foam roll and ball work on the glutes, quads, t-spine, shoulders, etc.) Phase 1 (8 weeks) was a periodized resistance-training program; Phase 2 (2 weeks) was a two week overreaching cycle; and Phase 3 (2 weeks) was a 2-week taper. Now, it is unrealistic to think that we can use each side of our body equally. 0000062914 00000 n h�b```a``^���� ��A��bl@Y� .z��*�,�����[ �)a=�f���|A������m��k4�0d��ܝ��o�r/�Չ�!m��9�m�L����p�K�qRz�ii �bii@�$�����-,Ĥ���20J Y(. The program utilizes a range of “big bang” compound moves as well as isolation and functional exercises to improve strength and aesthetics. 0000032069 00000 n 0000064158 00000 n 0000003464 00000 n 0000065759 00000 n Rest two minutes between complexes.1C one arm overhead carry 3 x 40 yards, 3 each sidePerform 3 rounds of 8 reps for each exercise. 0000052355 00000 n 0000013301 00000 n 0000002896 00000 n
[ July 24, 2020 ] 0000006933 00000 n All movements except for the swing should be done with control except for the KB swing.Soft Tissue Work (foam roll and ball work on the glutes, quads, t-spine, shoulders, etc.) 0000001294 00000 n 0000014235 00000 n 0000028108 00000 n Do not put the two dumbbells down until all five exercises are completed. 0000043773 00000 n Rest no more than sixty seconds between exercises. 0000010290 00000 n

0000008444 00000 n Unlike most personal trainers who will take on any client, no matter how wavering their commitment, we are very particular about who we take on as a client, especially for a 12 week intensive workout programme for Muscle Fitness, Muscle Building or Bodybuilding. 0000005699 00000 n 0000004743 00000 n 0000044483 00000 n If you’re here because you want to get jacked, plain and simple, you’re in the right place. 0000032401 00000 n
The others should be doable with a rep or two left in the tank each set.Soft Tissue Work (foam roll and ball work on the glutes, quads, t-spine, shoulders, etc.) Cutller Nutrition and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this program. Building muscle is all about time under tension, and these metabolic complexes that I have put together will be sure to hit some untapped muscle fibers and help them grow.Perform in a circuit fashion. 0000008033 00000 n 0000007484 00000 n Do not put the KB down until you are done with each complex. as needed for five minutesAny correctives or mobility drills (hips, T-spine, ankle, shoulders) as needed for 5 minutesJump Rope or jumping jacks for two minutes to activate the nervous systemPerform 3 rounds of 5 reps for each exercise. I highly suggest using a training log to track progress, to be sure that you are hitting your numbers and improving.Along with these phases, you will focus on the 5 fundamental movement patterns of hypertrophy training.These movements will make up the cornerstone of the twelve-week hypertrophy program. Within each 2 week cycle, you'll spend one entire week focusing primarily on liftting heavy. Top 10 Free Fitness Apps for the Serious Athlete in 2020 For increased recovery, perform 20 minutes of cardio on the airdyne bike or concept 2 rower.You now have had eight weeks of solid hypertrophy workouts. I noticed that I was feeling odd pains and movement dysfunctions, so I looked into it.As we continue to overuse one side of our body, asymmetries in our bodies, in particular, our skeletal muscle system, grow bigger and bigger.

These workouts will be brief, yet focused, and will last 45-55 minutes, depending on the workout.Perform in a circuit fashion.

0000020404 00000 n %PDF-1.5 %���� xref startxref With your busy schedules, it will be hard enough to fit in 4 solid workout programs each week. Once you develop a solid base, the barbell will help add slabs of muscle to your frame. You can’t lift heavy both of those days, and trying to lift heavy a day after you performed high reps isn’t good, either.


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