The program lasts 12 weeks and includes 4 different phases with a diet that will lead you to the best version of yourself.

This makes it very interesting because you can use it to get leaner, stronger, more muscular, or to improve performance.

The program lasts 12 weeks and includes 4 different phases. The lifting in the first two phases is heavily slanted towards improving performance and strength. It uses a high frequency of training for each muscle group/movement pattern (3x per week) and targets the three main types of contractions (isometric, concentric, eccentric) each on their own day. The energy systems work is lower in intensity and a little longer in duration, mostly to reprogram your body to be efficient at utilizing fat for fuel. It also gets you in better cardiovascular shape to be able to do the harder conditioning with more intensity in the last two phases.

The third phase is 25% strength, 25% explosiveness/performance, and 50% bodybuilding work. The conditioning work becomes more intense but of shorter duration to maximize fat loss. The fourth phase is mostly to peak body composition. We will still maintain strength and performance by training that way once a week but more of the sessions are focused on maximizing fat loss. This also applies to the conditioning work which will be the most demanding of the program.

The diet will be unconventional. We actually start with a lower carbs approach and increase carbs gradually (while decreasing calories if necessary) from phase to phase. This does two things: first in the first two phases, you program your body to use fat for fuel and then you add carbs to better handle the high-intensity work and keep your metabolic rate elevated for the duration of the program, maximizing fat loss.