13
weeks
5 - 6
workouts/ week
58 - 126
mins/ workout
This is one of the most intense programs I have. I highly recommend doing either the 5 day/week bodybuilding program or the 4 day/week bodybuilding program in its entirety first before stepping up to this program. I also highly recommend you be sure you can truly and honestly commit to 6 training days a week, if not, go with the 5 day/week or 4 day/week bodybuilding program. This program is based off of the training style and split I used for years to build my own physique. This is a 4 on 1 off split, with a rest day every 5th day. So it is 6 out of 7 days a week, but only 4 training days in a row. This is to maximize recovery and performance. This means your rest day will be a different day every week. A lot of people like this because they are always training a different muscle group on different days every week, which helps avoid “chest day Monday” at busy gyms. The structure of this program is 3 exercise giant sets. That is part of the intensity of this program. I programmed all exercises so that they can be done in only one or two stations so that all giant sets can be done even in busy gyms. This is a 13 week program with rep progressions in 4 week cycles. After the 13 weeks you can either start a new cycle of this program again, or switch to another program and then come back to this one for another bodybuilding phase. As always if you have any questions, if you would like my help in choosing a program that is best for you, or if need any other help or support along the way, hit me up in the chat here on the app and I will be there to help you personally! All communications on my app are directly from me, I don’t have any support staff or anything like that for this. So when you message me in the chat here on the app, it is always me on the other end of it! Can’t wait to start working with you! -Ben