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Workout Details

Duration: 4 weeks
Workouts per week: 5
Fitness level: Intermediate
Equipment needed: Full Gym

Plan Details

Category: Build muscle
Videos: 3
Nutrition plan: Yes
Supplement plan: No
Mobile app: Yes
4 Weeks of Workouts 4 Weeks of Workouts icon

4 Weeks of Workouts

3 WORKOUTS PER WEEK / 45-60 MIN. WORKOUT

This simple, innovative, adaptable training program is for anyone—man or woman, beginner or advanced—who is ready to work both hard and smart. It's just four weeks, but can be extended indefinitely!

Upper-Body Workout 1

2 sets, 6-10 hops (Perform 6-8 reps with low weight. Add a plate of appropriate size to each side, rest 20 sec., and perform another 6-8 reps. Repeat these "hops" with 20-sec. rests between until you reach failure, or can't add any more weight and stay in the 6-8 rep range. All of that is one set. Strip off the weight, rest at least 2-3 min., and start again from the bottom.)
1-2 sets, 10-12 reps
2 sets, 6-10 hops (Perform 6-8 reps with low weight. Add a plate of appropriate size to each side, rest 20 sec., and perform another 6-8 reps. Repeat these "hops" with 20-sec. rests between until you reach failure, or can't add any more weight and stay in the 6-8 rep range. All of that is one set. Strip off the weight, rest at least 2-3 min., and start again from the bottom.)
2 sets, 20 reps
2 sets, 20 reps

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Expert Instruction

TECHNIQUE AND PROGRAMMING GUIDANCE

Elite bodybuilding and strength coach Paul Carter will show you everything you need to know to perform the workouts, as well as walk you through a full workout himself!

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Auto-Regulation Training

NON-EQUIPMENT SPECIFIC / PATTERN-BASED TRAINING

You have numerous choices every day for what moves you can do, and how hard you push it. This program can be dialed back as needed, then ramped up when you're ready to set a solid PR.

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