Simply Mander

CrossFit CFL1 CertifiedNutritionist

This is a stand alone hypertrophy focused program. You can absolutely layer this program on top of your other styles of training (for example, crossfit, running, cycling, etc) but it is not designed to be done every day. If you are not familiar with RPE, it means the "rate of perceived exertion" on a scale of 1-10.

RPE 1-3: an easy weight you can move with no issue for the rep range
RPE 4-5 Moderate amount of resistance but you can continue for another 5-8 reps
RPE 6-7: Moderately challenging but not something that you think you're going to fail 
RPE 8-9: Near maximal effort for the rep range 
RPE 10: Max effort for the intended rep range 

See the workout notes and warm up for each day in the description box. Everything you will need to know about each days' workout will be in there! 

There will be an optional cardio/endurance day to break up the bodybuilding only days with one FULL rest day.

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