This will be the year you dramatically change the composition of your body. A couple weeks in, take a look into the mirror, you’ll see noticeable differences in all the right places. Your face and jawline will show signs thinning; your shirts will tighten up in your chest, back, and shoulders. You’ll have visible veins in your arms, and you start to see those abs you never knew you had. The best part? It works for every guy at every level (hey, it’ll even work for your girlfriend.) The program is built around the basics, making it beginner-friendly. But, don’t let the word “basic” fool you—you’ll be drenched in sweat after every session. If you’re already highly experienced around the weights, this program forces you to slow things down and reset your thinking and approach to building muscle.

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HOW IT WORKS

The single most important part of this program is that you’re maximizing every single rep of every set. The best way to do this is by focusing on your lift tempo. For each exercise marked with "*", you will perform repetitions very slow, and very controlled. Two-three seconds on the way down, two-three seconds on the way up, with a pause at the bottom and top of each rep. As you strengthen that connection with your muscles, watch how quickly you progress.

NOTES

It’s suggested that DAY 1 is Monday, DAY 2 is Wednesday, DAY 3 is Thursday, DAY 4 is Saturday. Tuesday, Friday, and Sunday are “OFF” days. In week two, complete the first and second exercise of each body part as supersets. In week three and four, add one-three additional sets per exercise. 

CLOTHING

Footwear: Adidas; Bottoms: Lululemon; Tops: Lululemon (Day 2, 2XIST)