Muscle & Strength — Phase 1

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  • Training Goal
    Gain Muscle
  • Average Workout Time
    60 Minutes
  • Times Per Week
    6x / week
  • Gym Access Required
  • Metron Membership Required
  • Program Level
Nutrition Plan Included

Personalized calorie and macro recommendations

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What is Muscle & Strength - Phase 1?  

Phase 1 is the first phase of a six day hypertrophy and strength program that utilizes proven methods of periodization to help you break through plateaus and see maximal gains in muscle and strength. M&S uses the four evidence-based mechanisms to allow you to maximize your performance: volume, intensity, tempo, and progressive overload. This program is an all encompassing package that will help you transform your physique through each 4 week training block. 

Who is it For?

This program is for individuals who are looking to increase strength and lean mass within the next 2-3 months. Phase 1 is going to take you through the foundations of the main movements within the program and then Phase 2 and 3 will be working to progress where we are able to get that the end of this foundational phase. Now, I know foundational can sound easy, but this is far from easy. We have not only designed this phase to test your ability to execute the movements given, we have added in reps and sets that will start to test your willpower for creating results.

Phase 1

Phase 1 of this program is all about learning the foundational principles of proper exercise execution and tempo training. Each week is progressed by utilizing the inverse relationship of volume and intensity. This will be the mechanism for adding strength. The more effort and execution that you put into Phase 1, the more you will get out of the subsequent phases.

The Progression

Phase 1 is just the beginning. Phase 2 and 3 have been designed to build upon what we learned and executed upon in Phase 1. The intensity will get higher, the demand for execution will increase, and the gains will speak for themselves. If you are ready to take your strength and physique to the next level, let’s get started with Phase 1.

Nutritional calculator is included.

We provide macro based nutrition guidance in a base building phase, to help set the foundation and groundworks for the next 5 weeks.  We will ramp up intensity along with diet modification in phase 2 as we have established a true baseline in week 1-5.

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