This program is designed for the athletes that can commit to making it to the gym (home or commercial) 5-7 days a week! Opposed to the other program designed for 2-4 days a week, this program is structured to follow a specialized layout and is important to follow in order on the given day. Each day at 6:00 PM EST, I will be posting the workout for the next day. This allows me to do the workout itself, make sure the intensity, volume, and length all all appropriate for our goal: To be a Strong, Adaptable Lifestyle Athlete. We will be mainly focusing on multi joint compound movements first 3 days and more isolation exercise on the others. The ARD days are active rest days; these days you can either opt to do the non-primary muscle group workout or take a full on rest day! Olympic days are also offered on these days for those who enjoy that style of training. This program is not meant for you if you want to be the strongest possible human and in trade off gain 30 lbs of body fat or aren’t able to run a 5k with your family on the holiday This program isn’t meant for you if your goal is to be as shredded as possible and when you (male) get under a barbell that’s 1x times your body weight and struggle to squat that once; or when your brother needs help moving a heavy couch you can’t be of assistance This program is meant for the average person who to wants to build muscles, who wants to strengthen those muscles, who wants to be able to lift heavy things in everyday life but can also go run with the family or shoot basketball with your kid. This program is designed to build a sustainable lifestyle athlete who can do it all! Split is as follows: Push Pull Legs ARD Shoulders/Traps Glutes/Hamstrings Back/Biceps Chest/Triceps Quads/Calves ARD ———— Cycle 1-3: Hypertrophy Cycle 4-6: Hybrid Cycle 7-9: Strength Each cycle is 10 workouts ; for a total of 90 days.