The workout is split into four separate sessions: an Mon-Lower, Tues-Upper, Wed-Lower, and Thurs-Upper workout. You don’t have to do the workouts exactly on those days but maintaining the order of the workouts are important.

Note: On the first week of each phase, you will need to max out or find Reps in Reserve (RIR) on each exercise. RIR stands for ‘reps in reserve’ and it is the number of reps you should feel like you have ‘left in the tank’ when you reach the required number given in the program. E.g. If you do a set of 10 reps on bench presses and you could have done 2 more reps with good form, your RIR is 2.

There are three total phases: Phase 1 (4-weeks). Phase 2 (4-weeks). Phase 3 (3-weeks).

The workouts typically be divided into four parts:

1. CNS (central nervous system) Warm-Up: meant to “potentiate/turn on” your CNS by performing explosive movements. These are jumps, sprints, and med ball throws. They are to be perform them with violent and maximal intent.

2. Compound Cluster Sets: These compound movements will provide you with the biggest stimulus for power, strength, and muscle. These are the most important and require the most focus for the workout.

3. Hypertrophy sets: These are isolation movements. This will aid in developing strength and muscle in areas that could potentially limit strength performance in larger, compound moves.

4. "Pump” sets: High rep, low weight – the acidity in your muscle will be extreme but necessary for muscle growth.

This phase will focus on peaking and potentiation:

***If you can only workout 3x a week, just run the workouts into the next week - so a 8-9 day week as opposed to a 7-day week. (E.g. Mon - Lower, Tues - Upper, Wed- Lower, Mon - Upper, Wed - Lower). Make sure you do these four workouts at least 3 times before moving on to phase II.

Please read the instructions listed in each workout. I recommend completing at least the general warm up routines prior to each workout. Make sure you complete the stretching after (5-8 min) - this will aid in recovery and soreness.

Preparation, preparation, preparation

You chose this program because wanted to challenge yourself and make a change. By prioritizing these three things we can guarantee that you will get the so much more out of this program and all your future workouts.

1. Preparation prior to your workouts.

• DON’T: Look at the workout for for the first time when at the gym.

• DO: Review the workout, exercises, and tutorials regarding unfamiliar exercises the day prior or just before going to the gym. This will drastically reduce your time in the gym.

2. ⁠Preparation in your meal planning.

• DON’T: Go to the gym on an empty stomach or undereat.

• DO: Make sure you prioritize your carb intake especially the night before a workout. This will ensure you’ll have enough fuel for your workouts.

• DON’T: Just eat fast food majority of the time.

• DO: Prioritize whole foods most of the time. Aim for foods high in protein and carb while keeping your fats low.

3. ⁠Preparation in your sleep and recovery.

• DON’T: Skip your warm-ups, cool downs, and not take your sleep seriously.

• DO: Make time for you warm-ups, cool downs, and prioritize getting a sufficient amount of sleep. This program is intense and your ability recovery is extremely important.

Tracking, Tracking, Tracking

1. Log your workouts

• The easiest thing you can do is log your workouts to track your progress week-to-week. Try to best yourself every week or just get better on technique

2. Log progress pictures and weight

• The second best thing you should do is upload progress pictures and your weight once a week. The weight may not change but you may be losing fat and gaining muscle. The only way to know are looking back at your pictures and weight accordingly.

• Will be intense

• Will test your mental resolve

• Will be fun

• Will be worth it

• Many folks run it a second time