Essentials - Muscle Gain Intermediate 3 Days/Week

This is an Intermediate level program for individuals with 1-2 years of resistance training or structured exercise experience. 

Muscle gain is referred to as Hypertrophy, which is the increase in the size of our muscle cells. In general, Hypertrophy includes the following variables in a Intermediate program:

1. 2-4 Weeks in duration
2. 3 or more sets per exercise
3. 6-12 reps per set
4. 30 seconds to 1.5 minutes of rest between sets
5. 67-85% of 1 repetition maximum (1RM) of given exercise for load/intensity
6. Moderate volume and moderate intensity

The Intermediate Muscle Gain program should be followed up with an Intermediate Strength program.

This program can also be modified into a 2 day/week program. For example, do the upper body workout on Day 1 and the total body workout on Day 2. Or lower body on Day 1 and total body on Day 2, or just the the lower and upper body splits for Day 1 and 2.

If you are selecting this program based off your results from any of the strength assessments then you are in the right place! If you have not taken any of the strength assessments and are simply looking to improve your overall strength then you are also in the right place. 

For those who have taken a strength assessment, it is recommended that you re-take that same assessment immediately after you complete this 4-week program to measure your progress.