Spiritual successor to our Big program with higher frequency, training volume, variety and isolation exercises.

Focus

The goal here is gaining muscle mass while maintaining strength in basic movement patterns.

Structure

Four days a week. Try co-locating no more than two training days consecutively for optimal recovery. An ideal week would look as follows:

• Mon: training
• Tue: training
• Wed: rest
• Thu: training
• Fri: rest
• Sat: training
• Sun: rest

Rest days can contain GPP work like conditioning, mobility work, additional isolation work. Just make sure you're recovering properly.

Progression

Start with a weight with which you can comfortably perform the lower end of the rep range and add a rep each session.

After you hit the upper end of the rep range, increase the weight slightly and start over.

If you stall, try adding a tiny bit of weight instead of a rep— let the recommendations guide you!

Once you exhaust all gains from this progression model, it is time for a change or to move onto a more advanced plan.

Next steps

Once you finish this program, you can choose to:

• run it again if you saw good progress
• move onto Gainz if you feel you have outgrown the program
• experiment with some of our other programs for different goals!