The Training
Muscle Growth Workout Programs and Routines
Each of our training programs follows a science-based approach with proven strategies and exercises, which is designed to maximize your muscle growth without sacrificing safety or joint stability in the pursuit of your fitness goals.
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Muscle Growth
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- Program Focus: Building Muscle
- Equipment: Dumbbells, adjustable bench, resistance band, pull-up bar and a barbell
- Duration: 12-weeks
- Frequency: 5x/week
- Split Structure: Split Muscle Group Pairings; Push/Pull (Upper/Lower)
- Experience Level: Int-Adv
- Workout Duration: 10 minutes (for some intense conditioning work) to about 60 minutes (depending on your ability to withstand the finishers!)
- Conditioning: Yes
- Meal Plan: Yes
- Program Focus: Build Muscle, Increase Strength
- Equipment: Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Resistance bands (or Cable Machine), Dip Station, Jump Rope (optional), Exercise Ball (optional)
- Duration: 12-weeks
- Frequency: 3-6x/week
- Split Structure: PPL
- Experience Level: Beg-Adv
- Workout Duration: 45 to 60 minutes (difficulty level dependent)
- Conditioning: No
- Meal Plan: Yes
- Program Focus: Build Muscle, Increase Strength
- Equipment: Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Resistance bands (or Cable Machine), Dip Station, Jump Rope (optional), Exercise Ball (optional)
- Duration: 16-weeks
- Frequency: 5-6x/week
- Split Structure: Total Body; PPL; Split Muscle Group
- Experience Level: Int-Adv
- Workout Duration: 60 minutes or less
- Conditioning: No
- Meal Plan: Yes
- Program Focus: Build Muscle, Increase Strength and Power
- Equipment: Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Resistance bands (or Cable Machine), Dip Station, Jump Rope (optional), Exercise Ball (optional)
- Duration: 12-weeks
- Frequency: 5x/week
- Split Structure: Total Body Conjugate
- Experience Level: Int-Adv
- Workout Duration: 20-60 minutes
- Conditioning: Yes
- Meal Plan: Yes
- Program Focus: Build Muscle, Burn Fat, Athleticism
- Equipment: None
- Duration: 6-weeks
- Frequency: 5x/week
- Split Structure: Total Body
- Experience Level: Beg-Adv
- Workout Duration: 45 minutes or less
- Conditioning: Yes
- Meal Plan: Yes
- Program Focus: Build Muscle, Burn Fat, Athleticism
- Equipment: None / Plus 1 Track (Pullup Bar)
- Duration: 12-weeks
- Frequency: 4-5x/week
- Split Structure: Total Body
- Experience Level: Int-Adv
- Workout Duration: 45 minutes or less
- Conditioning: Yes
- Meal Plan: Yes
- Program Focus: Muscle Growth and Strength Plateau Buster
- Equipment: Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Resistance bands (or Cable Machine), Dip Station, Jump Rope (optional), Exercise Ball (optional)
- Duration: 12-weeks
- Frequency: 4x/week; 5x/week with Breakout Arms
- Split Structure: Total Body (with anterior/posterior bias), PPL
- Experience Level: Int-Adv
- Workout Duration: 60 minutes or less
- Conditioning: No
- Meal Plan: Yes
- Program Focus: Rapid Development of arm mass, power and vascularity.
- Equipment: Barbell, pullup bar, bench, dumbbells, resistance band, and jump rope.
- Duration: 6-weeks
- Frequency: 5x/week
- Split Structure: PPL (arm bias directly and indirectly)
- Experience Level: Int-Adv
- Workout Duration: 20-50 minutes (workout dependent)
- Conditioning: Yes
- Meal Plan: Yes
- Program Focus: Build Muscle, Increase Strength and Power
- Equipment: Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Resistance bands (or Cable Machine), Dip Station, Jump Rope (optional), Exercise Ball (optional)
- Duration: 12-weeks
- Frequency: 3-6x/week
- Split Structure: Total Body
- Experience Level: Int-Adv
- Workout Duration: 15 minutes (Regeneration days) to 60 minutes (difficulty level dependent)
- Conditioning: Yes
- Meal Plan: Yes
- Program Focus: Build Muscle
- Equipment: Dumbbells, Adjustable Bench, Pullup bar (Optional), Dips Station (Optional)
- Duration: 12-weeks
- Frequency: 5-6x/week
- Split Structure: Single Muscle Group; PPL; Total Body
- Experience Level: Beg-Adv
- Workout Duration: Approximately 45-60 minutes. Less for higher intensity training days.
- Conditioning: No
- Meal Plan: Yes
- Program Focus: Build Muscle
- Equipment: Bands, Pullup bar, somewhere to anchor bands in a low, high, and mid position.
- Duration: 12-weeks
- Frequency: 5-6x/week
- Split Structure: Single Muscle Group; PPL; Total Body
- Experience Level: Beg-Adv
- Workout Duration: On average you'll train between 30-40 minutes per day.
- Conditioning: Yes
- Meal Plan: Yes
