A 12-week long program
An RPE chart to help gauge the level of effort in each set
Direction and mandatory notes on the execution of the different methods and tempos
BE YOUR POTENTIAL
This is a plan that requires a barbell, a decent amount of weight, an adjustable bench, a power/squat rack, and light/moderate dumbbells (or resistance bands). It allows for heavier loading than the other plans and is actually also great at getting you a lot stronger.
There are four weekly workouts: three whole-body workouts per week.
– one is 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 12-weeks long and provides two, three-week phases.