This is a 5 day split program! I would recommend listening to your body and taking your 2 rest days when you need them most. Some people may like getting all 5 workouts done Monday-Friday and taking the weekends off. Others might like resting ever 3 days or so! It’s completely up to you on how you want to fit these 5 workouts per week into your schedule.

Follow the workouts to a T. You will get the best outcome by staying consistent in the plan, along with dialing in your nutrition. Adequate rest is also crucial, 6-8 hours per night. Your body needs to recover. Don’t forget to bring the intensity. There’s always an easy way out. You may see “10 reps” and quickly rush through them just to “get them done”. To truly achieve the best outcome you need to focus on mind muscle connection and challenge yourself with every single rep!

The goal is to build muscle! I want to prove to you that you don’t need fancy equipment to do so either. You can fatigue a muscle enough to force growth with just a barbell and some plates! That is what this plan will help you do.

These workouts are for Intermediate-Advance skill levels. The barbell forces you to use a lot of muscles at once! There are some complex exercises in this plan that will make your mind and muscles work together.

You will ideally need a rack, barbell, and plates. However, you could manage with just a barbell and a few plates to increase weight/preform isolation exercises.