Welcome to Cycle 3 - The Hip Thrust and Bench Press focus Your guide is still split into the different training protocols; ie strength, hypertrophy etc, per week however your new training split is push and pull with legs. The amount of training days hasn't changed an you're still to work the program into your personal schedule. Remember for recovery and growth allow 24 HRS between weight training sessions. Bear this in mind if you're wanting to go for a personal best the group session. By now you know your Rep maxs so use these for choosing your working set weights. At the group session you can check your percentages against your 1RM for your individual sessions to keep progressing at your own rate; still making the plan completely personalized. Lets keep smashing these cycles!!
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