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This is a hardcore gym program aimed at muscle building. If you want to pack on muscle, THIS is your program! And no, you won’t look like Arnold Schwarzenegger! Trust me, it would take much more than a program like this to look like Arnie!

Weight training is essential for fat to muscle conversion in order to speed up the metabolism and drastically change one’s physique.

That is exactly what we’re going to do!


ALWAYS work as heavy as possible. The golden rule: You should barely be able to do the last few repetitions of a set. If it’s too easy, you have to increase the weight! You will have to gauge the weight and keep revising it so you always work with the heaviest possible weight!

We will be working with maximum load and therefore I strongly suggest doing PYRAMID SETS where possible (all the Pyramid sets will be clearly marked on the plan)

An example of a Pyramid set: Hack squats

  • Set 1 : 40kg x 12 reps
  • Set 2: 45kg x 10 reps
  • Set 3: 50kg x 8 reps
  • Set 4 : 55kg x 6 reps
  • Set 5 Burnset: back to 40kg x reps to failure!
  • Where indicated to do a Pyramid set you would then finish 5 sets and only then move on to the next exercise. We won’t be doing exercises in a circuit format. Note that easier alternatives are marked with an *