Men physique




Program introduction

This is a very complete training plan that will help you gain strength, build muscle, and get leaner.

It combines the Omni-Contraction Training System adapted to muscle growth, targeted hypertrophy work, metabolic conditioning, and an energy systems work (steady-state cardio and intervals) schedule.

And we provide you with a 12 weeks cardio progression to maximize your fat loss.

Combined with a solid diet, this program will completely transform your body in 12 weeks!


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Program overview

Physique transformations are probably the most popular topic in the fitness industry. The incredible amount of myths and misconceptions that are circulating on the web and in the gyms make most people wonder if their training program is taking them somewhere.

At Thibarmy, we do not like to leave the confusion on the table and we decided to put our brains and our years of experience to work and create a program that will produce the most remarkable results, but with the simplest of approaches.

Specifically, the three main workouts are divided into two sections: the first section is a whole-body workout using three multi-joint lifts and the second is for targeting certain key muscle groups for hypertrophy and includes two exercises.

We then have a fourth workout that is a metabolic conditioning session to really torch as much fat as possible.


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What does the program include?

  • A complete 12-week program divided into 4 phases of 3 weeks
  • An RPE chart to gauge the level of effort at each series
  • Directions and mandatory notes on tempo guidelines and specific methods used
  • 5 PDF


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  • What kind of equipment do I need?


    • Barbell and weights

    • Dumbbells

    • Power rack or squat stand

    • Pulley station


    • Hack squat machine (can be replaced by leg press, landmine squat, or Goblet squat)

    • Prowler or stationary bike

    • Trap bar

  • What is the refund policy?

    This purchase is non-refundable

  • Does it include a nutrition plan?

    No, this program is only your exercise prescription and training method. Although to get the best results, you must have a diet that will potentiate fat loss and muscle gains, a good possible option is to look at our nutrition section, we have a nutrition plan based on your neurotype. You can also contact us to be followed by our coaches for more specific nutrition.

  • Can this program be done by women?

    Of course.