the build
by garrett
The plan is simple: show up, follow through, get stronger. it’s not about quick fixes or chasing a pump it’s about stacking weeks of real work. do that, and what feels heavy now - won’t stay that way
DETAILS
TRAINER: GARRETT
PROGRAM LENGTH: 8 weeks
DAYS A WEEK: 4 days
TIME per workout: 1 hr
EQUIPMENT NEEDED: gym
primary goal: muscle Growth
DIFFICULTY LEVEL: INTERMEDIATE
GUIDELINES
lift days: monday, wednesday, friday, sunday
rest days: tuesday, thursday, saturday
the movements in this plan stay the same week to week for a couple reasons:
structured to provide a weekly full body workout
consistency is key
simplifies progress tracking. make note of the weight you use week one, and compare and increase it as you progress week to week
Try to rest 45 seconds between sets. 2 minutes max.
Tempo Example: 2, 5, 2, 1
2 seconds to complete the positive portion of the movement, 5 seconds squeezing at the top, 2 seconds to bring the weight back under control, and 1 second pause at the bottom.
This rep should take you 10 seconds to complete.