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Total-Body Strong: 8-Week Full-Body Muscle and Strength Plan

Add size and strength in just three lifting sessions each week with this flexible, straightforward program! No matter what you want to do next, do this first.

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Total Body Strong Total Body Strong
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8 Weeks of Work

8 Weeks of Work

3 Work Per Week / 45-60 Min. Workout

This innovative, adaptable training program is for anyone—man or woman, beginner or advanced—who is ready to work both hard and smart. It can help you build your muscular base, cross-train for a sport, or chase serious strength goals!

Pattern-Based Programming

Pattern-Based Programming

Non-Equipment Specific / Pattern-Based Training

This is a program that can grow with you, and adapt to any gym setting. If certain movements aren't an option, we'll show you how to make it work for you!

Add Strength and Size

Add Strength and Size

Two Four-Week Phases of Work

Think full-body training is just for beginners? This program will make you reconsider! You'll rack up serious volume on variations of the big lifts for four weeks, then drop down into classic strength-building rep ranges for another four.

Nutrition and Supplement Plan

Nutrition Guidance

Eat for Growth and Health

Why overcomplicate your nutrition? This is a reasonable, sustainable way to eat and supplement for performance in the weight room and results in the mirror. Nothing crazy!

Total-Body Strong

Full-body training done right!

Here's what you'll get in Total-Body Strong:

  • Three time-efficient, full-body strength-training sessions a week
  • A perfect balance of compound lifts and isolation work for strength and muscle gains
  • Equipment adaptability: You can do this in any gym!
  • Technique tips on important movements, with demonstrations
  • Advice on how and when to perform cardio
  • Detailed nutritional guidance that you can follow easily and put into action today

This is a perfect program to get serious about lifting for the first time, to support a body transformation, or to keep lifting during a busy time in life. Be prepared to be surprised with what you can achieve in just three lifting sessions a week!


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