If you want to build strength, add athletic muscle, and get more athletic, all while keeping your body feeling fresh and ready for anything, this is the program for you.
This is my go to program for people who come to me with those exact goals and it’s delivered time after time.
The program is tweaked slightly between the beginner and advanced versions to account for the difference in training ages.
As a rule of thumb, if you’ve been training for a couple of years on tried and true programs, can bench your weight for 10, do 10 bodyweight chin ups, and can squat 1.5 times your bodyweight, then you’ve met the prerequisites for the advanced program.
If you are getting back into training after a layoff or haven’t really spent much time under the bar, then go with the beginner’s plan.
Regardless of which one you choose, be sure to read the manual to begin with, as it will explain the rationale behind each program and how to maximize their benefits.