The 8-Week Fitness Transformassacre: PART II
The second installment of the Men's Fitness body transformation begins, this time with a new victim.
Shaun's Training Overview
Given Shaun's ectomorphic body type (meaning it's harder for him to put on size) much of the training will be focused on strength development and hypertrophy (muscle growth). Initially, to get Shaun acclimated to this training, he will go through a GPP phase with total body push/pull lifts. "The initial training will demand 3 sets of 10-12 reps with a controlled tempo. We'll also finish the workouts with some metabolic work to make sure his energy systems are ready for the intensity we're going to throw at 'em later in the month," Sulaver says.
Shaun's Training Schedule
Training Days: Two days at PEAK Performance // Two days at Shaun's personal gym
Week 1: General Physical Preparation - 3 x 10-12
Week 2: Hypertrophy - 3 x 8-10's
Week 3: Strength/Hypertrophy - 4 x 6-8's w/unilateral work to balance out asymmetries
Week 4: Strong Man Training
Week 5: Relative Strength - 5 x 5's
Week 6: Terrible 3's - Yugoslavian Body Comp Circuits
Week 7: Density Sets
Week 8: Wild Card - Rob's Choice NEXT: THE EXPECTATIONS