***MUST BE SAVED TO DROPBOX OR GOOGLE DRIVE FOR ACCESS DUE TO THE DETAIL AND LARGE FILE SIZE ***

This program will consist of a 12-week cycle of cutting, bulking, AND maintaining weight. 3 PROGRAMS IN ONE! There is an in-depth nutrition portion that will guide you through calculating your calories and macros, as well as how to adjust them continuously over the course of the program. You be on a 5 DAY SPLIT. This program includes one 5-day split that you will repeat weekly, and also includes several pages of additional workouts you can incorporate into your program at your leisure (DEMONSTRATION ILLUSTRATIONS FOR EVERY MOVEMENT). This program also consists of Bloating information and how to avoid/prevent it, as well as an entire page dedicated to supplements and what they do (includes links).

You will strive to increase the weight you lift each week, also known as PROGRESSIVE OVERLOAD. After you complete 12 weeks of a bulk/cut/maintenance you may restart the program and switch to bulk/cut/maintenace and complete as many times as you want! (Remember... CONSISTENCY IS KEY)

This program focuses on ALL fitness goals and is suitable for ALL levels. If followed consistently, you will see SIGNIFICANT changes to your physique.

This is a HIGHLY detailed file -- you will need to download via dropbox or google drive in order to view. 

***Minimal equipment required. This program is suitable for MOST gyms.***

Dumbbells

Cables

Bench

Squat Rack (Smith Machine is OK, or can use barbell)

Barbell

Plates

Leg Extension

Leg Curl

Hyperextension machine (if you do not have access to this, you can use an adjustable bench)

Hip Thrust (if you do not have access to this, you can use a barbell or smith machine and bench)

Treadmill

Stair Master **if you do not have access to this, use treadmill instead