Optimized Efficiency Program: 4x/Week

This program is perfect for anyone with the goal of building muscle and strength to make the most of their time in the gym, but not spend half their day there. The primary goal of this program is to optimize workouts within 45-60 minute training sessions done 3 or 4x per week. There isn't enough time to have 3-4 sets of each exercise, so most compound exercises will have 2-3 hard sets, while most isolation exercises will be limited to just 1-2 hard sets per exercise. This offers the opportunity to focus much more on the quality, rather than quantity, of the sets you perform.

To avoid monotony and increase enjoyment, this program is divided into three training blocks. You will progress with the same exercises for four weeks before they are swapped out for new ones. You will find exercise substitutions next to each exercise that you can use according to your own preferences and availability.

What's Included:

• Over 40 video demos, demonstrating every exercise
• Exact warmups, sets, reps, rest periods, and RPE
• Exercise substitutions for individualization
• This program is not just an eBook. In addition to everything above, you also get a full Excel sheet for recording the exact weights you use for each lift.