Please follow plan 1 for 6-12 weeks until your weight increases and reps slow down.

There are 6 gym plans, 3 metabolic pull, push and legs and 3 hypertrophy pull, push and legs.

If your primary focus is muscle gain then try and stick mainly to the hypertrophy workouts.

If you are focusing on fat loss then try and stick to the metabolic workouts.

If you have a poor body part that needs brought up then add two days that will assist that process i.e. add a metabolic leg session and a hypertrophy session in the same week.

Please click the button below to get instant access to your plan! And remember, if you misplace your plan you can come back here anytime to re-download!

Plan 1 Home.pdf Plan 1 Gym.pdf