The initial weeks of this plan are structured with exercises and rep ranges that are proven in the lab, and known in the trenches, to build muscle and strength. Then, as the plan progresses, you'll transition into more focused strength-building work. This progressive plan lets you experience firsthand how differences in programming produce different results. You'll use primary, assistance, and auxiliary movements to train smarter and achieve your goals more efficiently.
For each workout, you'll receive specific instructions for which exercises to do and how many reps, as well as demonstration videos for each exercise. On the main page, you'll learn the principles behind the program. Once you understand how to choose the right exercises and rep ranges for different goals, you'll be able to customize any other workout plan to be more effective for you!
A periodized approach to strength training only works if you know what you did last workout, and what you're doing today. That means tracking the weights you lift and the rest periods between sets. You can do both in the Bodybuilding.com BodyFit Elite app! Plus, you can watch instructional videos of every movement. This program is too important to leave anything up to chance!
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