12-Week Build Muscle Program Part 1

This 12-week program is for individuals seeking to build muscle, enhance overall strength, and improve their body composition. This program will provide the tools necessary to build muscle through science-based principles.

YOU WILL BE RECEIVING:

PDF GUIDEBOOK

You will receive extensive education where you will learn the importance of a structured training program, the purpose of each training block, the importance of progressive overload, what training intensity is and how to apply it, the importance of warming up, cooling down, and deload weeks, the science of building muscle and fat loss, and much more!

SCIENCE-BASED WORKOUT PROGRAM BASED ON UNDULATING PERIODIZATION WITH APP ACCESS 

Undulating periodization involves fluctuations in the load and volume (e.g., repetitions and volume-load) of exercises. In other words, your training will alternate between phase of volume and intensity. Volume focused days will contain higher rep averages and an increase in sets. This allows you to optimize muscle growth. Intensity focused days will have less reps and sets, focusing on improving relative strength. Each training block is 3 weeks and then you will undulate to a different rep and set range focus.

SPECIFIC WARM-UP AND COOL-DOWN ROUTINE

The warm-up and cool-down are an integral part of your training session. You will receive a specific structured effective warm-up and cool down using the RAMP method (Raise, Activate and Mobilize, and Potentiate) for each workout to prime your body, optimize your performance, and reduce the chance of injury.

LOG & TRACK YOUR WEIGHTS IN-APP

Tracking progress is an essential part of a training program. You will have the ability to log and track your weights and track your progression in the app.

MODIFICATION & ALTERNATIVE EXERCISE OPTIONS

Workouts include modification and alternative exercises to accommodate varying levels of fitness.

CARDIO PLAN

You will receive a periodized cardio plan for your program with the option of choosing a low intensity steady state method (LISS) or high intensity interval training (HIIT) method. You will also receive a periodized daily step goal plan for your program. Additionally, you will receive extensive education on how to establish and gain an understanding of your Total Daily Energy Expenditure (TDEE), Physical Activity Levels (PAL) based on your lifestyle, Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), and Thermic Effect of Food (TEF). All these resources will be found in the PDF Guidebook.

TIPS ON REST & TEMPO

All exercises will have a specific rest period and tempo based on the training block. Tempo refers to the time under tension (TUT) you lift each repetition with. Tempo is laid out as a four-digit number. Each number correlates with a specific phase of the movement and represents the number of seconds you will be in this phase. The first number represents the lowering phase (for example, the descent in a squat, lowering yourself in a pullup, or bringing a bench press down to your chest). The second number refers to any pause at the bottom of the movement. The third is the lifting phase in which you are overcoming gravity to lift the bar or your body.The final number is any pause that might occur at the top. So a 4-1-1-0 tempo for a back squat would have you lowering for a four-second count, pausing for one second at the bottom, taking one second to stand up, and then not pausing at the top. 

IN-APP VIDEO DEMONSTRATIONS

You will receive in-app video demonstrations of each exercise that you can easily watch from your computer, phone, or tablet. 

TIPS ON PROPER FORM AND TECHNIQUE 

You will receive easy to understand in-app tips on proper form and technique for all exercise videos. Additionally, you will receive tips and cues on proper form and technique in the exercise glossary section of the PDF guidebook.

NUTRITION OVERVIEW

You will receive comprehensive education on what macronutrients are, and macronutrient recommendations based on your goal, and an overview on how to structure your diet. Please note that everyone’s metabolism is different and these programs DO NOT include nutrition coaching. If you would like to receive 1:1 nutrition coaching by Anamari and receive a customized macro plan that is specific to your body composition goals and lifestyle click this link.

TO GET THE BEST RESULTS FROM THIS 12 WEEK PROGRAM, YOU WILL NEED THE FOLLOWING:

• A fully equipped gym with free weight dumbbells, barbells, and an adjustable bench (modifications and alternative exercises are provided if you don’t have access to the suggestion equipment) 
• Assisted pull up band and mini resistance bands with varying resistance (these can be purchased on Amazon)
• A food scale/ measuring cups (can be purchased at Walmart, Target, or on Amazon)