Who Is This For & How Does It Work

WHO IS THIS FOR AND HOW DOES IT WORK?

This program is for anybody who wants to start heavy weight training and lifting, regardless of your prior experience. This program can AND SHOULD be run by new trainees as well as experienced trainees. Whether to achieve a visual goal or a performance goal, the prep to be done before heavy lifting is the same.

This program is divided into 4 phases

Phase 1

This is a full introductory phase that will kickstart the process of muscle stimulation and growth, and lay the foundation for the future phases. It will include circuit routines and also work on flexibility in case you’ve developed any stiffness during your time off.

Phase 2 –In this phase, we’re going to start lifting a little heavier and challenge each muscle group a little harder. The circuits get tougher and you might start to feel some soreness.

Phase 3 –This phase brings us to what’s traditionally referred to as hypertrophy training. We're going to shift from circuit training to a split routine and dive deeper into providing each muscle group with more stimulation and challenge.

Phase 4 - By this point your muscles are stronger, and joints are fairly prepared for heavy lifts. Think of this phase as a 'trial' phase where we perform strength training routines with 60-80% of your maximum weight, to just assess whether you feel any discomfort in your joints, or you're ready to lift heavy.

GETTING STARTED

If you're an absolute beginner and new to training, I recommend you run each phase for 2 weeks before advancing to the next (run them in order phase 1 - phase 4). I also recommend working out under the supervision of a qualified fitness professional.

If you're an experienced trainee who has taken a complete break from training for 1 month or longer, start with phase 1 and every week progress to the next phase.

If you have been doing bodyweight training at home in the last few weeks or months, you can skip phase 1 and start directly at phase 2.

If you have been training with moderate to heavy weight over the past few weeks, I recommend starting with phase 3 for a week, then phase 4 for a week and then you're body is ready for whatever program you wish to run.