THE SCHEDULES

Commit to your success by choosing one of the 3 – 5 day a week schedules tailored made for this plan

SCHEDULING YOUR PLAN

Guarantee your success by picking & sticking to the right schedule for your lifestyle, goals, and experience.

Take your pick from one of the 3 schedules, between 3 - 5 days, that I've crafted for this plan.

To progress quickest you should pick the schedule that best fits your current experience first and foremost, although ultimately the schedule that will give you the best results is the one you'll actually stick to.

SCHEDULE 1

4 DAYS PER WEEK

TOP RECOMMENDATION

No weekends, same schedule each week.

Phase 1 – 5 Weeks

Phase 2 – 6 Weeks

Phase 3 – 1 Week

SCHEDULE 2

4/5 DAYS PER WEEK

Weekends required, alternating schedules.

Phase 1 – 5 Weeks

Phase 2 – 6 Weeks

Phase 3 – 1 Week

SCHEDULE 2

3 DAYS PER WEEK

No weekends, same schedule but alternating workouts.

Phase 1 – 5 Weeks

Phase 2 – 6 Weeks

Phase 3 – 1 Week

MORE INFO

Keep in mind that this split is best when you train for a minimum of 4 days a week.

That's because you'll be hitting every muscle in your body just as they recovered after 48-72 hours. With that in mind training if you still want to train 3 days a week on this plan it's fine, however I would personal advise you to check out the Full Body Blueprints I've developed that are perfect for training 3 days a week.

These schedules are just guidelines and if you have a schedule you'd rather follow then don't let me stop you! Just make sure you always recover for at least 1 full day before your next session (a gap of around 48 hours).

If you ever miss a workout don't let it throw off your entire week. Decide if you're going to find some time to squeeze the workout in to your normal schedule, or just accept the time off and continue your schedule as normal.

NAVIGATION

THE PLAN PAGES

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Phase 1 – 5 Weeks

1. Push Day [Mass]

2. Pull Day [Mass]

Phase 2 – 6 Weeks

3. Push Day [Mass]

4. Pull Day [Mass]

5. Push Day [Targeting]

6. Pull Day [Targeting]

– Plan Info

– Plan Schedules

Phase 3 – 1 Week

3. Push Day [Mass]

3 Schedule Options

The Schedules

Essential Reading

Phase Breakdown

Critical Plan Info

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