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 Strength and Combat

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Introducing the "Bodhifit Hypertrophy Swole Method" – a 12-week muscle-building program, flexing its way into your fitness routine four times a week! Get ready to embrace gains like never before as we dive into the world of hypertrophy, where muscles grow and bros cheer! And this is only the beginner level…

What is Hypertrophy?
Hypertrophy, folks, is like a muscle makeover – it's when your muscles go, "Hey, let's bulk up and become more swole than ever!" You see, our muscles are like ambitious architects who want to build bigger, stronger buildings (in this case, themselves). And the "Bodhifit Hypertrophy Method" gives them all the tools and tricks they need to reach new heights!

Mechanical Advantage – The Magic Lifting Hack
Ever seen a weightlifter play around with a mix of heavy weights and proper mechanical fatigue? That's mechanical advantage at its finest! We trick those muscles into working harder by adjusting the angle of the joint in order to make the exercise easier while keeping the same weight, keeping them guessing and growing like a weightlifting wizard!

Pre and Post Fatigue – The Sneaky Double Whammy
Picture this: You tire out a specific muscle group with a killer exercise, and just when they think it's over, bam! Surprise them with another targeted move! Pre and post fatigue is like a one-two punch for your muscles, showing them who's boss and giving them no choice but to grow!

Rest/Pause – The Sneaky Napper
You know those moments when you're doing a set, and your muscles go, "Oh, we need a break, buddy!" Well, with rest/pause, we let them take short power naps between reps, so they gather enough strength to keep pushing themselves beyond their limits. It's like an espresso shot for your biceps!

So there you have it, the "Bodhifit Hypertrophy Method" – the science of muscle growth mixed with some clever trickery! Get ready to sculpt those muscles, earn some serious gym cred, and unleash your inner Hulk (minus the green skin). And remember, if your muscles could talk, they'd probably say, "Hypertrophy, here we grow!" Let's do this! 


hypertrophy

muscles, 

gains

strength 

Bodhifit Hypertrophy method

Phase 1

Phase 2

Phase 3

Embark on a 16-week journey to sculpt powerful glutes and build overall strength and muscle definition. This meticulously crafted program alternates between phases of strength and hypertrophy, ensuring a balanced approach for optimal gains and injury prevention. Workouts span 4 to 5 days a week, targeting glutes with precision while concurrently enhancing upper body strength and tone. With a focus on careful periodization and a blend of compound and isolation exercises, this program caters to all fitness levels. Elevate your fitness journey, achieve a sculpted physique, and unlock newfound strength and confidence.

glutes 

The Glute Mother builder

Phase 1 foundation

Phase 2 intensification

phase 3 accumulation glute 3 days

Phase 4 Ultimate intensification final

The "Bodhifit Fat Loss Method" is a comprehensive 12-week fitness program designed for both beginners and intermediate trainees looking to achieve effective fat loss while improving their overall fitness level. The program is structured into three blocks, each lasting four weeks, with a training frequency of three times a week.

The primary focus of the program is on high metabolic output, utilizing circuits that incorporate foundational exercises. These circuits are designed to keep the heart rate elevated throughout the workout, leading to increased calorie burn and accelerated fat loss.

Key features of the "Bodhifit Fat Loss Method" include:

12-Week Duration: The program is divided into three 4-week blocks, allowing for progressive adaptation and avoiding plateaus in the fat loss journey.

Beginner and Intermediate Friendly: The program is tailored to accommodate individuals at different fitness levels, providing suitable modifications and progressions as needed.

Circuit Training: The workouts are structured around circuits, where participants perform a series of exercises back-to-back with minimal rest. This approach keeps the intensity high and maximizes metabolic output.

Foundational Exercises: The program incorporates fundamental exercises that target major muscle groups, including squats, lunges, push-ups, rows, and core movements. These exercises form the building blocks of strength and overall fitness.

High Intensity: Each training session emphasizes high intensity to challenge participants and stimulate fat burning.

Cardiovascular Conditioning: The circuit-style training and consistent movement patterns enhance cardiovascular endurance, promoting a healthy heart and better stamina.

Progress Tracking: Participants are encouraged to track their progress throughout the 12 weeks to monitor improvements in strength, endurance, and fat loss.

The "Bodhifit Fat Loss Method" provides a structured and effective approach for individuals seeking to lose body fat, increase their fitness level, and develop a sustainable exercise routine. By combining foundational exercises, circuit training, and a focus on high metabolic output, participants can achieve their fat loss goals and establish a strong fitness foundation for continued success.


Fat loss 

Bodhifit Fat loss method 

The "Bodhifit Rehab/Prehab basics method" is a 12-week Comprehensive program designed for beginner trainees who prioritize injury prevention and wish to learn the basics of strength training. The program aims to build a strong foundation of functional strength while reducing the risk of injuries commonly associated with exercise.

Key features of the "Bodhifit Rehab/Prehab basics method" program include:

Beginner-Friendly Approach: The program is specifically tailored for individuals new to exercise or those who haven't engaged in regular physical activity. It provides a gradual introduction to movement patterns and strength training techniques.

Injury Prevention Focus: The primary emphasis of the program is on prehabilitation (prehab) exercises, which target and strengthen vulnerable areas prone to injury. This includes exercises that improve joint stability, flexibility, and overall body awareness.

Progressive Training: The 12-week duration allows for a gradual increase in exercise intensity and complexity, ensuring safe and steady progress.

Full Body Workouts: The program incorporates full-body workouts that target major muscle groups to enhance overall strength and functional fitness. Emphasis is placed on proper form and technique to minimize the risk of injury.

Core Strengthening: Core exercises are integrated into the program to improve stability, balance, and support for the spine and other functional movements.

Mobility and Flexibility: A portion of each session is dedicated to mobility and flexibility exercises to enhance joint range of motion and reduce the risk of muscle strains.

Education and Empowerment: Participants will not only perform exercises but also gain a deeper understanding of the importance of injury prevention and proper training techniques.

Recovery and Rest: The program emphasizes the significance of rest and recovery days, allowing the body to adapt and reduce the risk of overuse injuries.

Gradual Strength Progression: As participants develop their foundational strength and confidence, the program introduces gradual strength progressions to continue challenging them safely.

The " Bodhifit Rehab/Prehab basics method " program aims to create a solid fitness base for beginners by combining injury prevention strategies, functional exercises, and an education on proper training principles. By focusing on building strength and resilience, participants can embark on their fitness journey with confidence, knowing they are equipped with the tools to minimize the risk of injury and set the stage for long-term success.


Rehab

prehab

Bodhifit Rehab/prehab Basics method

Block 1

Block 2

 This program is designed for those starting their journey in BJJ and with little to no experience in strength training. The main goal of this phase is to prevent injuries and start to gain a good strength foundation for the years and rolls to come. 

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BJJ white to blue belt blue print

The following is program designed for the bjj practitioner who has passed the white belt stage and has stuck long enough to undergo the most difficult part of this journey, finishing the blue belt. Most quit at blue belt. Blue belt is when you start connecting the dots but also, when physical attributes such as strength and conditioning are a requirement not only to perform, but also to prevent injuries and to live a long on prosper on the mats. 

grappling

wrestling

strength

conditioning

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BJJ blue belt to purple belt

Congratulations! You are now one of the few that passed the dreaded blue belt stage and moved on to the last stages of the BJJ game. It is still another 6+ years to go, maybe more or less, but this is where it's really the beginning of designing your own game. This means in terms of strength and conditioning that we are evolving into some new paradigm and learning how to transfer strength and conditioning into something useful in terms of your game plan. For those of you still competing, this is primordial to gain the advantage and for those who are just in to get their black belt, this program is tailored with the end in mind. Meaning longevity and making sure that everything can take the regular intense sessions that will come your way. Enjoy the process. 

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BJJ purple belt to brown

Phase 4

Obtaining a black belt in Brazilian Jiu-Jitsu (BJJ) is a significant accomplishment that represents a high level of skill, knowledge, and dedication within the martial art. It signifies mastery and expertise in the techniques, strategies, and principles of BJJ. You have a deep understanding and proficiency in a wide range of techniques. A thorough understanding of positional control, transitions, and submissions from various positions. You can can anticipate their opponent's moves, analyze their strengths and weaknesses, and strategically adapt their techniques to gain an advantage during a match or sparring session. You possess a fluidity and adaptability in your movements. You also have the knowledge and experience to guide and teach students of all levels, helping them improve their skills and understanding of the art.

The journey to a black belt in BJJ requires perseverance, discipline, and resilience. It teaches practitioners important life lessons such as patience, humility, respect, and the ability to overcome challenges. The pursuit of a black belt is not just about physical skills but also about personal growth and character development.

As you become a master of your art, and when the need to compete or to push yourself further becomes a new goal, some serious training approach needs to be undertaken. Especially if the goal is to compete against opponents at equal skills. The strongest and most prepared opponents will have the advantage. This section will take care of the strength training and you will have to add some conditioning or special sparring sessions in order to gain the advantage.  

Let's take care of that with this 18 week phase  

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BJJ Brown belt, black and BEYOND!

Phase 2 

The female Grappl(her) blueprint is a cutting-edge strength training program meticulously designed to cater specifically to the unique needs and goals of female grapplers. This program recognizes that strength is a crucial component of success on the mats and aims to empower women to reach new levels of physical prowess.

It combines scientifically-backed principles of strength and conditioning with a deep understanding of the demands of grappling. The program focuses on building functional strength, explosive power, and muscular endurance, all of which are essential for dominating opponents and maintaining peak performance during intense grappling sessions.

Tailored exercises and training protocols are incorporated to address the specific biomechanics and movement patterns involved in grappling. Emphasis is placed on core stability, upper body strength, lower body explosiveness, grip strength, and overall functional movement. By targeting these areas, GrapHer Power equips female grapplers with the physical tools necessary to excel in their sport.

Grappling 

strong

female 

fitness

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The female Grappl(her) blueprint

Old Man Strong is a specially designed program tailored to meet the needs of the older population who are active and looking to enhance their strength and overall fitness while prioritizing injury prevention. This program recognizes the unique challenges and considerations faced by older individuals and aims to promote functional strength, longevity, and an improved quality of life. You might have been or trained before but this is the new old ways of training. When new methods meet old school mentality. 

workout 

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Bodhifit Old man strong beginner program

Phase 3 (wave loading)

Phase 4 

Introducing "Bodhi’s Strongman Forge" – 

An innovative 8-week strongman training program designed to cultivate functional strength and conditioning for individuals of all backgrounds and fitness levels. This specialized regime focuses on developing full-body strength, enhancing cardiovascular endurance, and improving overall functional athleticism.

Phase 1: Foundation (Weeks 1-4)
During the Foundation phase, participants will concentrate on mastering fundamental movements and establishing a strong base for future progress. Emphasis will be placed on form and technique, ensuring safe and effective execution of exercises. 

Phase 2: Strength Surge (Weeks 5-9)
In the Strength Surge phase, participants will challenge their bodies with increased resistance and heavier loads. The goal is to progressively improve strength and muscle power through targeted exercises. 

Phase 3: Endurance Evolution (Weeks 10-14)
During the Endurance Evolution phase, participants will shift their focus to enhancing cardiovascular conditioning and muscular endurance. Workouts will be designed to elevate heart rate while maintaining strength gains. 

Phase 4: Performance Peak (Weeks 15-19)
In the Performance Peak phase, participants will fine-tune their newfound strength and conditioning, aiming to achieve personal bests and optimal functional athleticism. Workouts will integrate elements from previous phases, focusing on progressive overload and technical refinement.





strongman 

functional strength

functional hypertrophy

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Strongman Forge

Phase 1 Foundation

Phase 2 strength Surge

Phase 3 Endurance Evolution

Phase 4 Performance peak

Cardio Fat Loss Crush: The 12-Week Bodyweight Blitz

Are you ready to transform your fitness, boost your cardio endurance, and shed those unwanted pounds? CFL Crush is the ultimate 12-week program for everyone, from beginners to seasoned fitness enthusiasts, who want to supercharge their cardiovascular capacity and melt away fat—all from the comfort of their own home or while on the road.

Why Cardio Fat Loss Crush?

CFL Crush is more than just a workout routine; it's a fitness journey designed to empower you. Whether you're just starting your fitness journey or looking for a new challenge, this program has got you covered. Here's why it's perfect for you:

Inclusivity: CFL Crush welcomes individuals of all fitness levels. Whether you're a beginner or a seasoned pro, the program provides adaptable exercises and progressions to suit your unique needs.

No Equipment Necessary: You don't need a fancy gym or expensive equipment to get in shape. Cardio Crush relies on simple yet effective bodyweight exercises that can be done anywhere, anytime.

Progressive Challenge: We understand that progress is motivating. Cardio Crush is divided into six 2-week cycles, each building on the last. You'll start at a comfortable level and gradually ramp up the intensity as you become fitter and stronger.

What to Expect:

Improved Cardiovascular Fitness: CFL Crush is laser-focused on enhancing your cardiovascular endurance. Say goodbye to feeling out of breath; you'll be amazed at how quickly your stamina improves.

Fat Loss: As your heart rate climbs, so does your calorie burn. Combined with a balanced diet, it will help you shed excess fat and achieve a leaner physique.

Total-Body Conditioning: Our carefully curated exercises engage multiple muscle groups, ensuring that you not only improve your cardio fitness but also build strength and tone your body.

Support and Motivation: CardioCrush is part of the BodhiFit app, where you'll find a community of like-minded individuals sharing their journey. Get the support and motivation you need to stay on track.

Get Started Today:

Don't wait another day to crush your fitness goals. Whether you're a beginner taking your first steps toward a healthier lifestyle or a fitness enthusiast looking for a fresh challenge, CardioCrush is the program for you. Join the movement, transform your cardio capacity, and achieve the body you've always wanted.


cardio 

fatloss

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Cardio FatLoss Crush

Phase 1 Building stamina

Phase 2 Introducing intervals

Phase 3 Strength and Endurance

Phase 4 Advanced Cardio

phase 5 Advanced Conditioning

Phase 6 Endurance Challenge

This program is designed to significantly enhance an athlete’s grappling strength, conditioning, and functional performance. Spread across four unique 4-week phases, each stage of « Grappling Strong » synergistically complements the next, ensuring a comprehensive and progressive development in grappling-specific strength and endurance.

« Grappling Strong » offers a structured, scientifically-backed approach to strength training, specifically designed for the demands of advanced grappling. 

wreslting

jiujitsu

Grappling strong

Phase 1 Functional Hypertrophy 1  

Phase 2 strength 1 

Phase 3 functional hypertrophy 2

Phase 4 Strength 2

This program is dedicated to the advanced grapplers who have done the Grappling strong phase 1. 

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Grappling Strong(er) Phase 2

Block 1 omni contraction strength 1

Block 2 functional hypertrophy 1 (silverback)

Block 3 (wave loading and testing 1 RM av. )

Block 4 Functional Hypertrophy 2

"Mass Mechanics: Engineering the Beast" is a dynamic 16-week hypertrophy program designed for those looking to significantly enhance their muscle mass through a scientifically structured approach. Tailored to be executed four times a week, this program ingeniously blends the principles of mechanical tension, metabolic stress, and muscle damage to optimize growth and strength gains. Each training phase escalates in intensity and complexity, ensuring continuous progression and adaptation. Beyond mere muscle building, "Mass Mechanics" also emphasizes proper form, injury prevention, and nutritional strategies to support recovery and growth. It’s not just a workout routine; it’s a comprehensive blueprint for constructing a more powerful, resilient, and aesthetically pleasing physique. With a touch of humor and a lot of science, "Mass Mechanics" is your gateway to transforming into the beast you've always aimed to be.

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Swole Mechanics: engineering the beast

Phase 1 (BB, 6-12-25, adv)

phase 2 (BB basic)  (back off set)

Phase 3 Rest/pause

Phase 4 mech adv

Push your fat loss journey with our new program!  Look no further than our 16-week Fat Loss Program, available exclusively on our top-notch workout app! Designed for individuals of all fitness levels, this program offers a diverse range of dynamic workouts guaranteed to challenge and push you towards your goals. But that's not all! We've got your nutrition covered too, with a treasure trove of delicious and nutritious recipes to keep your body fueled and energized throughout the journey. Plus, with our handy macronutrient tracker, monitoring your progress has never been easier. Stay accountable, stay on track, and watch as your body transforms before your eyes. 

FATLOSS

TOTAL FAT LOSS PLAN

Phase 1 Strength and Endurance

Phase 2 functional hypertrophy 

Phase 3 (adv 6-12-25)

Phase 4 GBC 4 level 1

"Big, Lean, and Strong" is a meticulously crafted 16-week transformation journey designed for individuals aiming to not just gain muscle but to enhance their strength functionally. Through a dedicated regimen of training 4 times a week, participants will embark on a path that intelligently layers phases of strength, functional hypertrophy, and pure hypertrophy. Each phase is carefully planned to build upon the last, ensuring gains are not only visible but profoundly impactful on performance. Whether you're looking to elevate your physical capabilities or transform your physique with lean, powerful muscle, "Big, Lean, and Strong" offers a holistic approach to achieving functional strength and aesthetics.

BIG, LEAN & STRONG

Phase 1 (int 1, wave loading,6,4,2,5,3,1) 

Phase 2 (acc 1, hyp basics) 

Phase 3 (int 2, Rest/pause)

Phase 4 (acc2, mech adv)

Welcome to the Arm Hypertrophy Mastery Program, a 12-week specialized training course exclusive to our app members. I've designed this program to maximize arm growth through scientifically proven methods.

Structured in three 4-week phases using undulating periodization, we will challenge your muscles with varying intensities and volumes to prevent plateaus and ensure continuous adaptation. You'll engage in three to four workouts per week, each rigorously crafted to enhance size and strength. Add a day of Chest/back/legs or finish your days with a few of those to maintain, but put all your focus on your arms for the next few weeks. 

This program is your pathway to achieving remarkable arm development. Commit to excellence, and let's achieve those impressive gains together.

arms

Armed and Dangerous Arms specialization program

Block 1 (omni contraction arms) 

Block 2 (mechanical + drop sets)

Block 3 Rest/pause + eccentric accentuated + forearm

This 12-week leg specialization phase is designed for serious athletes looking to achieve unparalleled muscle growth and strength in their lower body. Divided into three distinct 4-week phases, this program incorporates some of the most intense and effective training principles in the fitness world. Expect high volume, heavy lifting, and advanced techniques like drop sets and supersets to push your limits and maximize gains. I've included upper body in the phase 2 and 3 to give you an example of how you can manage and use the same principles for upper body, but you could also include your own programs and use the leg workouts only. 

Warning: this program is extremely challenging and not for the faint-hearted. Get ready to experience one of the most demanding and rewarding leg training programs ever created. 

legs

Steel beams Legs specialization 

Phase 1 (omni contraction legs) 

Phase 2 (BB, 6-12-25, adv)

Phase 3 (drop sets + giant sets)

Swole mates is a program tailored for those committed to training with their significant other or best training buddy. This 12-week journey encompasses four distinct phases, alternating  strength and hypertrophy to ensure you and your partner not only build muscle but also enhance your overall strength. I can attest to the profound impact of training with a partner; it fosters motivation, accountability, and a deeper bond. With Swole Mates, you'll experience the satisfaction of reaching your fitness milestones together, a stronger, healthier, and more unified partnership. 

glutes

torso

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SWOLE MATES

Block 1 

Block 2 intensification

Block 3 Functional Hypertrophy 

Block 4

Build your inner strength and build the physique of a true warrior with the Shielded Warrior program. Designed exclusively for police officers and servicemen, this 16-week intensive training regimen focuses on hypertrophy and strength-building to ensure you have the power and endurance needed when it matters most.

Our comprehensive program is meticulously crafted to enhance muscle size and strength, providing you with the physical capabilities required to perform at peak levels in high-pressure situations. Through a strategic blend of resistance training, functional movements, and recovery protocols, Shielded Warrior aims to fortify your body against injuries, ensuring you remain resilient and ready to answer the call at all times.

Join us to become a Shielded Warrior, where strength and size meet unparalleled readiness.

Hypertrophy

Shielded Warrior

Phase 1 (BB gen, 4 days +energy systems)

Phase 2 (wave loading)

Phase 4 HYPERTROPHY + strongman/conditioning

Short bursts of maximal effort (0–10 sec). To be added as a single day or as a workout finisher.,

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Energy System Anaerobic Alactic intervals, Power

short workout focusing on energy systems only, 10s max watts with up to 110sec rest.

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Energy System Anaerobic Alactic intervals, Capacity

Work your energy systems with a strongman based workout and equipment. This one targets the Anaerobic Alactic Power. Try it as a single workout and add your own remedial work at the end or cut the volume for an instant finisher.

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Energy systems AA Power Strongman based workout

power

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Shielded Warrior 2 Tactical gains

Block 1 5x5 high volume

Block 2functional hypertrophy 1 

Block 3 GV fire type

Block 4 strength 2-4

A conditioning program aimed at improving endurance and cardiovascular performance for combat athletes.

Equipment needed

-cardio machines or a track
-Heart rate monitor 
-Gym (barbells and dumbells)


CARDIO

CONDITIONING

JUDO

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WARRIOR'S ENGINE

Block 1 Endurance work, building capacity

Block 2 Intensification/hybrid 

Block 3 accumulation, javorek, LIIT

This 16-week program is designed for grapplers aged 30-40+ who are balancing career and family responsibilities but still want to stay strong and competitive in sports like BJJ, judo, or wrestling. With a phased approach, each stage builds on the last to optimize gains and ensure functional application:

Phase 1: Hypertrophy - Focus on muscle growth to create a solid foundation and increase durability.
Phase 2: Strength - Elevate raw strength to support power and mitigate injury risk.
Phase 3: Functional Hypertrophy - Integrate muscle gains with movement patterns specific to grappling.
Phase 4: Strength - Cement and amplify strength gains for practical application on the mat.
With just three sessions per week, this program is streamlined to deliver effective, sustainable results while accommodating your busy schedule.

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The way of the ronin

Phase 1 functional hypertrophy 1

Phase 2 (wave 6,4,2)

Phase 4 strength 2

This 12-week specialization program is your ticket to building a chest and back that commands attention. Designed for serious lifters who want to take their upper-body hypertrophy to the next level, you'll train 3-4 times per week using advanced methods. Expect grueling supersets, progressive overload, and strategic volume targeting your pecs, lats, traps, and rhomboids.

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Upper Deck Domination

6x4 omni contraction 3xweek (deload week 3)

Block 1 omni contraction (accumulation 1)

Block 2 strength mech (ago)

In this program, we’ll "leverage" the Mechanical Advantage Principle to take your training to the next level. By shifting to progressively easier variations of an exercise as you fatigue, you’ll maximize time under tension, fully exhaust your muscles, and break through plateaus. This method is perfect for building strength, improving muscular endurance, and boosting hypertrophy—all without needing extra equipment or complicated setups. 

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Precision series - Mechanical Advantage

M.A. Level 1 - Getting used to the angles

M.A. Level 2 Strength super set

M.A. Level 3 Hypertrophy superset

M.A. Level 4  Advanced MEch. giant set

The rest pause principle is great for fighters who want to increase muscle mass and gain weight to go up a division without gaining the fat of the ever so old bulking phase so many uses. 

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PRECISION SERIES - Rest/pause principle

Method 1: Traditional Rest-Pause (Straight Sets)

Method 2: Mechanical Advantage Rest-Pause

Method 3: Speed Contrast Rest-Pause

Method 4: “Death” Rest-Pause (Progressive Load Reduction)

fatloss 

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12 week Shred Protocol (copy)

Phase 1 Building capacity

Phase 2 Increasing intensity

Phase 3 Last words

Created by Charles Poliquin, GBC is a fat-loss-focused training system using A1-A4 circuits—four exercises in a row with short rest (30-60 sec). It maximizes lactic acid buildup, boosting growth hormone and fat metabolism, while preserving muscle with compound movements and controlled tempos.









Precision Series - GBC OG Method 