The first 4 weeks of this plan are looking at getting you bigger and stronger. You'll be focusing on heavy weights and lots of compounds on your lifts, with no cardio. We're pushing heavy in this phase of the plan, so if you need a spotter...get a spotter.

Repeat no more than 2 times then look to change to a new plan to avoid any plateauing. Talk to a coach to discuss your progress on this plan and get our advice on what your next steps should be.