Weight Loss Advanced Lifter-12 Week

This program is designed for the individual that has a large amount of experience and plans to spend ample time in gym. This will be aggressive strength programming that will include all major movements as well as dynamic effort lifts.

Sample Day 1
Bodybuilder Chest-Size Phase

GO HEAVY! BIG GAINS SEASON. Squeeze out the last set of 12 on the workouts. Rest 3-5 minutes between exercises and 45-90 seconds between sets.

Sample Day 2
Bodybuilder Legs-Size Phase

GO HEAVY! BIG GAINS SEASON. Squeeze out the last set of 12 on the workouts. Rest 3-5 minutes between exercises and 45-90 seconds between sets.

Sample Day 3
Off Day/20 min of cardio if time allows.

Sample Day 4
Bodybuilder Back-Size Phase

GO HEAVY! BIG GAINS SEASON. Squeeze out the last set of 12 on the workouts. Rest 3-5 minutes between exercises and 45-90

Sample Day 5
Body Builder Shoulders and Calves-Size Phase

GO HEAVY! BIG GAINS SEASON. Squeeze out the last set of 12 on the workouts. Rest 3-5 minutes between exercises and 45-90

Sample Day 6
Body Builder Arm Focus-Size Phase

This is a longer day go hard go heavy! same rules as before: Squeeze out the last set of 12 on the workouts. Rest 3-5 minutes between exercises and 45-90 sec between sets.

Sample Day 7
Active Rest Day: Core Size Phase

This is an active rest day. Hit any additional exercises that you want to hit as extra. Put the extra exercises in the post-activity comments section

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The Training Plan Source Powered By IREP Athletics

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