W1/D1 ATTENTION - Read This Before You Get Started

This is a 3-phase training plan that is specifically designed to help you get the most out of your training. Below I have explained each phase and WHY you will be training this way, so please take time to thoroughly read through and understand your training. PHASE 1: VOLUME 🗓️ week 1, 4, 7 & 10 This phase focuses on a really high volume of work with the goal of overtraining your muscles. You won’t be using super heavy weights, as we want to protect your central nervous system from becoming burnt out and getting hit too hard at first. It will be crazy hard and don’t be surprised if you have to greatly decrease your usual weights (it’s normal due to this high intensity). During this week, you will also experience a lot of muscle soreness. Remember, this is only week one, give your body time to adjust. PHASE 2 - STRENGTH 🗓️ week 2, 5, 8 & 11 During this week the volume is lowered, however, the weight you will be lifting will increase. Unlike the other two phases, the focus here is truly on strength. Your rest periods will also increase this week as we are trying to lift as heavy as possible for every set. Please allow yourself this rest time, you may not be sweating but you are working hard. PHASE 3: HYPERTROPHY 🗓️ week 3, 6, 9 & 12 Even though Phase 1 and Phase 3 are similar in aiming for extra size and time under tension, the volume is lower during this week to allow for greater adaptation (muscle growth).