Explanation and mandatory notes on exercises execution
An RPE chart to help gauge your level of effort
A 6-week long program divided into 2 phases of 3 weeks
This program allows for moderate loading in the form of dumbbells. Since we can’t load as much as with the barbell program, we use more intensification methods (read “painful methods”) to stimulate growth. We use techniques like isometric pre-fatigue, mechanical drop sets, and tempo contrast sets to make them work harder and stimulate growth.
There are four weekly workouts: three whole-body workouts per week.
One focusing on eccentric-emphasis techniques, the second on isometric-emphasis methods and the last one on concentric actions. We then have a fourth session, which is more of a beach muscle workout.
The program is 6-weeks long and provides two, three-weeks phases.