Get Jacked! 8-week muscle & strength building program (Part 2/2)

This program is focused on building muscle and strength. It comprises of 32 training sessions over 8 weeks. This second 4 weeks, week 5 - week 8, are available now.

When the program is followed as written, all muscle groups will be hit 2-4x per week at undulating volume and intensity which has shown to be most beneficial for both mass & strength gains. After biasing posterior chain & upperbody pushing we will bias squats & upperbody pulling in this 4 week cycle. Both are overloaded in volume & intensity throughout this first cycle. W.r.t. posterior chain & pushing, these are just overloaded in terms of intensity.

In general, compared to the previous 4 weeks, the intensity will be a little bit higher throughout these 4 weeks. After 3 weeks of increasing volume and load, week 4 is a deload in which both will be dropped slightly in order to give the body a chance to recover before we dive into the next cycle.