This program is designed to elicit both growth and strength of the muscle, to the degree that you want to grow you should be in a small calorie surplus. This is a 22-week programme with 5 days of training per week with one day less on low volume weeks. Training days can be organised to fit your own schedule from week to week. If you are new to training then It's recommended to run the beginner programme first.

If you do not have training shoes a pair of converse of something similar will work just fine. If you are using a lifting belt, then use it only for the competition lifts. lifting straps only for the variations. If you're not using equipment that's fine you don't need to use it.



    192 Cuba Street, Palmerston North



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