Zakariya

Muhammad Ali Khan

Nevzad Balic

Hisham Salih

PUMP WAS IMMACULATE,
I scrolled a bit through the app and only downside I found was that it does not include warm-up sets.

Redouan

Chest pump was phenomenal!
Overall workout was great, only downside was that deadlifting is done on a chest and back day. Personally I would like this to be done on a leg day for example instead of the negative leg press a deadlift. Or maybe no regular deadlifting at all.

Achraf

Sahil

May Allah bless you brother esa alhamdulillah this workout was the best I done in ages 🦾

Hassan Elhassan

Defo the best program I’ve ever done. I’ve done a lot. Today just confirmed it 💪

Ilyas

Hassan

I cant feel my legs 😫 that was a struggle to get through but we did it 🙌

Shafie

This programme is based off the infamous yet legendary Arnold Split created by the legendary Arnold Schwarzenegger himself. 

The aim of this programme is to have you build as much muscle as possible. The programme is designed into a 6 day split

DIET ADVICE: 
This programme is suitable for those wishing to lose weight/fat, increase muscle and/or bulk up. This is due to the fact that these goals are also largely determined by your DIET.

The most optimal way to increase muscle and strength is to be in a CALORIE SURPLUS (taking in more calories lost through exercise), HOWEVER you can still gain strength & muscle whilst at maintenance calories or a CALORIE DEFICIT although it won’t be as rapid. 

Also to add for those trying to lose weight, muscle can be gained/maintained by making sure you’re getting in a good/larger protein intake whilst cutting down (but not fully removing) your carb and (healthy) fat intake.

In conclusion, a calorie surplus of around 200-500 calories will be ideal for those wishing to gain weight & muscle. For those looking to lose fat/weight a deficit of 200-300 below maintenance is ideal. Calorie calculator apps and websites are available everywhere online which will tell you how much you’re consuming, please use them.

How to calculate calories? A food scale will be able to tell you how many grams of the food being weighed you’re about to eat. 
You can then look at the serving size at the back of the container/packaging which will tell you how much calories you’re having per amount gram and serving.
Apps like MyFitnessPal are a great way of tracking your calories and I do recommend using them.

PURE MUSCLE BUILDING

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