All-In-All Training Program
This 4 Phase program is built to deliver all around results for individuals with intermediate to advanced lifting experience and fitness levels with the benefit of the ability to tailor it to your specific goals. It is set up in 4 two-week phases; Muscular Endurance, Hypertrophy, Strength, and Power. The Phases are short enough so that you can see results in in each area without losing all of the results of the first cycle by the time you finish your last.
There is also enough variability within each cycle between the two weeks that if you have specific goals of Hypertrophy, you could repeat the two-week Hypertrophy phase to finish out the month and – depending on how quickly you adapt – could even train on the same cycle for 2 full months. The same goes for any of the other cycles, if you have a more specific goal of strength or endurance, etc. you can follow those individual cycles as individual training programs themselves.
The Four Phases in this program beak down like this;
Endurance – High Volume(.) In this phase you will be performing a lot of reps in each set to build your muscular endurance and strengthen the stabilizer musculature to better support you when you start lifting heavier.
Hypertrophy – This phase will have you in the 8-12 rep range working with heavier weights and includes a lot of exercise intensifiers such as rest-pauses and drop-sets to cause optimal muscle damage which leads to the best results in muscle growth.
Strength – After you’ve made your muscles bigger, it’s time to make them stronger. In this phase you will be working with maximal weights and performing 4-8 sets of only a few reps to force your muscles to adapt to the heavy loads and get stronger. The benefit of having completed the hypertrophy phase is that you now have a greater capacity for strength (kind of like an engine – the bigger it is, the more HP it can put out).
Power – After building your strength you will be able to put it to the test with the power phase, which is where you get to use your newly built strength to throw weights around really hard and fast (just to clarify - for any new lifters who may be reading this – that doesn’t mean lifting technique and form goes out the window). This phase includes a lot of sets of only a few reps performed at maximal intensity to either throw the weight, yourself, or move the weight in an explosive manner to train your body to utilize your new muscle and strength quickly and efficiently against resistance.
All in all, this program has what you need - whether you’re an old pro looking to get back into shape, or you’re in great shape looking for a new program to challenge you.
It’s time to get to it.
There is also enough variability within each cycle between the two weeks that if you have specific goals of Hypertrophy, you could repeat the two-week Hypertrophy phase to finish out the month and – depending on how quickly you adapt – could even train on the same cycle for 2 full months. The same goes for any of the other cycles, if you have a more specific goal of strength or endurance, etc. you can follow those individual cycles as individual training programs themselves.
The Four Phases in this program beak down like this;
Endurance – High Volume(.) In this phase you will be performing a lot of reps in each set to build your muscular endurance and strengthen the stabilizer musculature to better support you when you start lifting heavier.
Hypertrophy – This phase will have you in the 8-12 rep range working with heavier weights and includes a lot of exercise intensifiers such as rest-pauses and drop-sets to cause optimal muscle damage which leads to the best results in muscle growth.
Strength – After you’ve made your muscles bigger, it’s time to make them stronger. In this phase you will be working with maximal weights and performing 4-8 sets of only a few reps to force your muscles to adapt to the heavy loads and get stronger. The benefit of having completed the hypertrophy phase is that you now have a greater capacity for strength (kind of like an engine – the bigger it is, the more HP it can put out).
Power – After building your strength you will be able to put it to the test with the power phase, which is where you get to use your newly built strength to throw weights around really hard and fast (just to clarify - for any new lifters who may be reading this – that doesn’t mean lifting technique and form goes out the window). This phase includes a lot of sets of only a few reps performed at maximal intensity to either throw the weight, yourself, or move the weight in an explosive manner to train your body to utilize your new muscle and strength quickly and efficiently against resistance.
All in all, this program has what you need - whether you’re an old pro looking to get back into shape, or you’re in great shape looking for a new program to challenge you.
It’s time to get to it.
As a reminder, this program is intended for intermediate/advanced lifters. Much of this program has a very high number of sets/reps/exercise per workout. If untrained/out of shape it is likely you will be unable to complete a training session (at least with proper form and intensity for it to be effective) and may be running the risk of over-training or injury.
I have separated each phase so that you don't have one huge document to sort through while training, and also so that if you were wanting to focus on one particular cycle you can just download and focus on it, vs having to download and sort through the entire thing.
If you plan on working through the entire program, I have the phases listed in the ideal order of progression to maximize results. However - if you were focusing on a specific area yourself beforehand (such as increasing strength, for example) you can start off in the relevant cycle, or the next cycle that follows the area you were focusing on.
I have separated each phase so that you don't have one huge document to sort through while training, and also so that if you were wanting to focus on one particular cycle you can just download and focus on it, vs having to download and sort through the entire thing.
If you plan on working through the entire program, I have the phases listed in the ideal order of progression to maximize results. However - if you were focusing on a specific area yourself beforehand (such as increasing strength, for example) you can start off in the relevant cycle, or the next cycle that follows the area you were focusing on.
NeuroSurge - Muscular Endurance Phase
Break It Down, Build It Bigger - Hypertrophy Phase
Trials For The Mighty - Strength-Building Phase
It's Over 9,000! - Power Building Phase
Also, don't forget to check out the nutrition section to get effective recommendations to ensure you are maximizing your results.