What are the goals of the program?
The overall goal of this program is to build long lean athletic muscle mass & gain strength over a 12 week period! If you’re someone who is looking to gain weight without losing mobility and movement ability this is the program for you! Each week the goal is to become a couple pounds stronger than the week before / each week we will be decreasing the amount of reps to encourage more weight to be pushed! After the second week we will experience a de load week to catapult us into our next phase! On our 12th week our goal is to have gained healthy - clean weight but also increase our strength on our core maxes (Bench, Clean, Squat).
How to get the best outcome of the program?
The only way to gain healthy weight is by eating a proper whole food based diet in a caloric surplus. Tab over to insights for my supplement guide in which explains in detail how to gain weight the healthiest way possible. On top of eating healthy + eating in a caloric deficit push yourself while training : Challenge yourself to lift larger amounts of weight : Pay attention to percentages based upon our max effort lifts in description (Each compound lift will have a percentage)
How to schedule the program into a week?
This program due to the large amount of volume should be the only weightlifting you are doing throughout the week! You can incorporate your own running or my suggested sprint work if you choose!
What do I need to participate in this program?
Access to a gym with an Olympic lifting rack / Preferable other equipment such as battle ropes / kettlebell / Sleds etc! Athletic performance gym would be best for this program. Do your best wit substituting if you don’t have proper equipment / I will do my best to add variations for movements + equipment issues I for-see!
Who are these workouts for (skill-level)?
This program will be pretty bare concepts with compounds lifts and can be completed by just about anyone with some Olympic lifting experience! If you have never done some of these movements (Powercleans - I do have a video available) but hop
on YouTube and challenge yourself to learn!
Have fun with this program! Be creative! Lift heavy! Get big as FUCK💪🏽