Program introduction

This program, combine the Omni-Contraction approach, where you train the three main types of contractions (eccentric, isometric, concentric) with a more traditional “bodybuilding” split.

Instead of the three whole-body training days that OCTS uses, this plan uses an antagonist split (chest/biceps, quads/hams, Back/Triceps, deltoids/rear delts) and during a workout, each muscle is trained via three exercises, one for each type of muscle action.

This has never been done elsewhere and is extremely effective at piling on muscle mass and keeping the workouts interesting and motivating.

This program of 12 weeks is the key to unlock new gains!



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Program overview

Hypertrophy programs are a pretty common thing.

They’re easy to find on the internet, and most people think that doing 5 sets of 10 reps makes the cut. But what about hypertrophy in the long run, when your body has adapted to those simple work methods?

There comes a time when you need a real strategy to bring your body to the next level by forcing hypertrophy.

This plan focuses on getting you as much muscle growth as possible.

You will also get some strength gains, but as the title says: it’s a pure muscle-building program.


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What does the program include?

  • A complete periodization of 12 weeks
  • Explanations of the methods used on certain exercises
  • An RPE chart to help gauge your level of effort
  • 4 PDF


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  • Does this program include a diet plan?

    No, this bundle only includes your workout. Although to get the best results, you should get your diet in check.

    A good option is to look at our nutrition section, we have nutrition plans based on your neurotype. You can also contact us to be followed by our coaches for some more specific nutrition.

  • How long is the program?

    12 weeks

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

    Do you have enough equipment to be able to do: back squats, incline bench press, lying leg curl, rope face pull, Db lateral raise, Romanian deadlift, pull-ups, preacher curls, lat pulldown, and more?

    If the answer is yes… then you have a decent home gym mate.

    If not, we always suggest having a commercial gym subscription to be sure you have enough equipment available

  • What is the refund policy?

    This purchase is non-refundable

  • Can this program be done by women?

    Hell yeah!