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Workout Details

Duration: 8 weeks
Work per week: 3
Fitness level: Intermediate
Equipment needed: Full Gym

Plan Details

Category: Build muscle
Videos: 0
Nutrition plan: Yes
Supplement plan: No
Mobile app: Yes
8 Weeks of Work 8 Weeks of Work icon

8 Weeks of Work


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!

Day 1: Full-Body Routine 1

4 sets, 15 reps (RPE 7)
4 sets, 15 reps (RPE 7)
4 sets, 15 reps (RPE 7)
4 sets, 15 reps (RPE 7)
4 sets, 15 reps (RPE 7)
4 sets, 15 reps (RPE 7)

Pattern-Based Programming Pattern-Based Programming icon

Pattern-Based Programming


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 icon

Add Strength and Size


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.

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