Program Overview

For this plan, you will need a barbell, a decent amount of bumpers, an adjustable bench, a power/squat rack and light/moderate dumbbells (or resistance bands). It allows for heavier loading than the other plans and is also great at getting you a lot stronger.

There are four weekly workouts: three whole-body workouts per week. One is focusing on eccentric-emphasis techniques, the second on isometric-emphasis methods, and the last one on concentric actions. We then have a fourth session, which is more of a beach muscle workout. The program is 6-weeks long and provides two, three-weeks phases.