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Quantity
1
Heavy compound lifts maximize strength for improved performance
Structured hypertrophy training builds muscle for a defined look
Progressive overload throughout all phases ensures continuous improvement
Clear training blocks with dedicated max and build-up weeks for structured results
Final week tests true 1RM on squat, bench press, and deadlift for final progress measurement
Summarized by Shop
Strength and Size. You Don't Have to Pick.
For years, I thought you had to be fat to be strong.
Every powerlifter I looked up to was carrying 30, 40, even 60 pounds of extra weight. Everyone always said, "You need mass to move mass."
So I ate.
I got stronger.
I got bigger.
I also got fat.
Then I discovered bodybuilding, and everything I
Program Duration
16 weeks
Training Blocks
6 (Hypertrophy, Endurance, Strength, Peak, Build-up, Max Practice)
Focus
Compound lifts, hypertrophy, progressive overload
Progress Measurement
True 1RM on squat, bench press, and deadlift (last week)
