This program is designed for intermediate and advanced, whose goal it is, to gain muscle mass.

This is for people who have already lost weight and want to sculpt and tone their body for a more muscular physique. The emphasis lies on weight and strength training and less on cardiovascular activities. 

Requirements:

Gym mat, chair or a stool for elevation, backpack or a bag (filled with books, water bottle or grain packs) and minimum two pairs of dumbbell (one heavy one light weight, e.g. 7.5kg and 4.0kg or 5.0kg and 3.0kg)

Workouts:

Phase 1 – Intermediate 3 Day Split plus Total Body Conditioning. The first 4 weeks consists of strength building exercises, warm up and cool down and a small part of cardio plus one extra day with total body conditioning.

Phase 2 – Advanced 3 Day Split plus Total Body Conditioning. The second phase works as a progression to the first one. The intensity of the workouts increase.

Phase 3 – Advanced Specialization. In the last 4 weeks we put a special focus on single body parts which often are overlooked in weight training workouts and we build up on the workouts of the second phase but with a different layout.