28 Day Rapid Muscle Building Program

Before You Start!

  • Download and print off the training program
  • Download and read the training instructions & notes
  • Watch the entire training instructional videos
  • Stick your training calendar on the fridge
  • Ask your coach any questions

Downloads

The Complete Phase #1 Training Videos

Day #4: High Intensity Interval Training (HIIT) +
On days 4, 11, 18 and 25 you will perform cardio in the form of ‘High Intensity Interval Training’ (HIIT). This type of cardio is short, hard and is the best bang for your buck when it comes to dropping body fat and increasing muscle mass.
To do this style of training you will need to pick an exercise that incorporates a large amount of muscle; we recommend sprinting. These sessions are simple on paper however very tough if done at the right intensity.
During phase #1 you will start with the following program.
  • Pick a distance that is roughly 100-150m (choose a hill if you want a greater challenge)
  • Sprint the distance at 90% of your maximum intensity
  • Walk back to the starting line as your recovery

The Complete Phase #1 Classroom Sessions


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