Like my other programs, this is designed to get you so big people puke when they see you wearing a tank top.
Notice the evolution of Doomsday ( http://en.wikipedia.org/wiki/Doomsday_(comics) ) in the comics. He was defeated and killed many times, but came back stronger and more adapted each time.
You are going to have days where you feel demolished, but you will adapt, get bigger, and stronger, and tougher.
This is a 4-7 day week program. If you have mastered the art of peri- workout nutrition it can be up to 7 sessions due to your recovery. You will notice the optional sessions on here. The extra volume is done in a way to not hurt you or tear up your joints. Remember that every time you train hard, you create an anabolic opportunity for the muscle provided you
feed it correctly. The lighter days will not change fyi. You will get new routines for all the heavy days each week as usual.
Here is one way to set it up:
Sat – Legs (heavy)
Sunday – Chest/Shoulders (heavy)
Monday – Back (heavy)
Tuesday – Legs (optional)
Wednesday – Chest/Shoulders (optional)
Thursday – Arms
Friday – Back (optional)
*We are going to ramp up volume over the first 2 weeks and do a lighter week at the end of the 12 weeks.
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