Program introduction

As a human species, it is said that we become good at something when we repeat it often. So, what about building muscle mass? Wouldn’t we be more skilled at building muscle by repeating the same building process often?

The answer is yes! And that’s what this program is all about. I’ll even go further, that’s what we believe here at Thibarmy. Our thought process when building programs for strength & size is based on how many times can we hit those muscles per week.  How can we make a movement pattern stronger, allow more time under tension, then finally grow muscle faster in a week?

This brings us to specific contraction work. Meaning we work the eccentric, isometric and concentric part of an exercise separately during the week. Just thinking about separating the work of a single rep allows us to work a movement pattern 3 times per week. 

Now, bodybuilding is also about building an aesthetic physique and well-rounded 3D muscle. You can’t leave guns out of the equation, and what about delts? In order to be able to hit your body at all angles, we also included some specialization workouts. We included 3 bodybuilding options you can choose every week. Choose those workouts based on where you think you need to build more muscle.

Looking for a quick muscle building fix? The high-frequency muscle building program is your next stop!



Buy this program

Program overview

This program is 12 weeks long and includes 3 phases of 4 weeks. Each training week consists of 1 eccentric emphasis day, 1 isometric emphasis day, 1 concentric emphasis day and 1 bodybuilding day that you can choose based on a 3-day selection and can rotate at each phase.

Each subsequent phase leads you to more time under tension methods and more challenging ways to build muscle. Not only will you get bigger, but you’ll also get stronger for sure. If you eat the necessary calories, it’s a sure shot to muscle mass in no time. 


Buy this program

What does the program include?

  • 12 weeks of training divided into 3 phases of 4 weeks
  • Direction and mandatory notes on rep execution and method used
  • An RPE chart to help gauge the level of effort in each set


Buy this program


  • I train in a home gym, can I do this program?

    Yes, although some of the exercises may require some modifications, if you have a barbell and dumbbells, you can do most of the exercises in this plan.

  • Can this program be done by women?

    Hell yeah! Muscle building is not only a male thing.

  • Can I add cardio to this program?

    Of course, as long as it doesn’t impair your recovery and you don’t go overboard with it. Don’t forget it’s a muscle-building plan. You should focus most of your energy on this goal.

  • How long is the program?

    It is 12 weeks long.

  • Does it include a nutrition plan?

    No, there is no nutrition plan included.

  • What is the refund policy?

    This purchase is non-refundable

  • Where I can find the videos of the exercises?

    On our Youtube channel