Advanced • Gym Edition • 8 Weeks
Advanced training with a purpose.
Performance is for experienced lifters who can estimate reps in reserve, select appropriate working loads, maintain stable technique near failure, and recover from higher-quality training volume.
The program includes five required sessions and one optional shoulder and core specialization day. The week prioritizes heavy glute and hamstring work, quads and glutes, back, rear delts, arms, and targeted glute specialization.
Compound lifts are generally trained with one to two reps in reserve, while selected isolation work may progress to zero to one. Every increase in volume or intensity is measured, and the optional session is earned through recovery and performance.
This is for you if:
- You are an experienced, consistent lifter
- You understand RIR and technical failure
- You can select and adjust your own working loads
- You recover well from demanding training
- You want advanced glute and shoulder specialization
What you can expect:
More advanced hypertrophy work, stronger anchor lifts, targeted glute and shoulder development, and a clear system for pushing performance without ignoring recovery.
Weekly structure: Five required lifting sessions and one optional shoulder/core specialization session.
Session length: Approximately 68–80 minutes.