Program introduction

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. The reality is this: 3 times out of 4, people come to us for a physique transformation when they have already tried one or more other methods without success.

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.

Multi-joint exercise, energy system work, specific contraction type and progression of volume and strength. This program will not only make you fitter and sexier, but also stronger and faster.

We don’t want to lie to you, but your diet as co-pilot of this program and your body will never be the same again!


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Program overview

The program lasts 12 weeks and is divided into 3 phases of 4 weeks. Each phase leads the individual to progressive work on the squat, bench press, deadlift, and rows. This program is based on very high-frequency work (3 days a week) and one day a week is dedicated to hypertrophy work.

What begins as a frequency-based program is gradually turning into a varied program with mixed performances based on speed, power, and GBC.

Cardio is also very present, from steady-state type of cardio to high-intensity interval cardiovascular performance.


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What does the program include?

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


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  • I train at home, can I do this program?

    Yes, since this program contains mostly exercises requiring free dumbbells and barbells, it requires basic equipment. Some exercises may require some modifications if programmed on a machine, but it is very feasible in a home gym as long as you have heavy barbells and dumbbells.

  • What is the refund policy?

    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.

  • I have never done an Olympic lift, can I do this program?

    Yes, no Olympic lift is prescribed in this program. If you know the techniques of squat, bench and deadlift, you know the meat and potatoes of this program.

  • How long is the program?

    The program is 12 weeks long.

  • This purchase is non-refundable