This program is 12 weeks long
This plan is based on 4 weekly workouts
4-5 exercises per day
2 to 5 sets per exercise
This program is about strength and power!
In this program, the first three phases of the plan use a beefed-up version of the Omni-Contraction Training System. The three main sessions work the whole body, with an emphasis on a different contraction type on each day (eccentric, isometric, concentric). We then add two hypertrophy exercises to each of those main workouts, each day focusing on different muscle groups.
There is a fourth workout that combines explosive work (jumps, throws, sprints, etc.) with vanity work for arms.
The last phase is a bit different: instead of focusing on a different contraction type on each day, you will focus on a different physical quality on each of the workouts (maximum strength, strength-speed, speed-strength, technique).
The ultimate objective is to get a lot stronger and more explosive while also improving your look in the process.