Bodybuilder program

Bodybuilder program
Do you want to maximize muscle size? Even if you are not a competitive bodybuilder this program is optimized for you.

The bodybuilding program is designed to maximize muscle mass while reducing fat mass gain or maximizing fat loss. We periodize each program based on your goal and/or competition schedule. If you are looking to mass up or cut we structure your program for long term term success and sustainability. We specifically program compound, multi joint lifts that have been shown scientifically to grow more muscle mass compared to isolation exercises. Additionally, our programs use a push, leg, pull scheme to insure muscles involved in each lift are recovered and ready to grow again each training session. We rarely train to failure to maximize recovery adaptation.

Who this is for 

The bodybuilding program is for intermediate, advanced, and competition level lifters that are serious about maximizing muscle mass while reducing fat gain during mass or maintaining muscle mass during cut and maximizing fat loss. This program is heavy on volume while providing some strength repetition range lifts. With this said, we recommend that individuals that have at least an intermediate level experience with weight lifting and are willing to put the maximum effort into getting into the gym for each session and pushing themselves during each set and lift.

We do provide motivation and guidance but effort put in will directly affect the results out.

Program includes 

The bodybuilding program includes an initial consultation and assessment, explanation of the program, weekly check-ins, body weight monitoring, and end of program assessment and adjustments. Program is sent in excel format.

The OFP workout spreadsheet
The OFP workout spreadsheet clearly defines the lifts, weight, and reps each workout and day. Our spreadsheet includes a fatigue scale that is filled out once a week for your coach to analyze and make adjustments to keep you training at your max.
Configure your program
Frequently asked questions 

I noticed that the bodybuilding program is much different from what I am used to. For example, I never train to failure in this program but in every other program in the past I have trained beyond failure.

We have a great vlog that explains why training to failure is a bad idea. Some reasons are overtraining, bad form and risk of injury, drops in testosterone, and the inability to maximize training session to session.

Do you program isolation exercises?

No. Full range of motion exercises have been scientifically shown to grow more muscle compared to isolation exercises. Programming full range of motion exercises also means less time in the gym because you are training more muscles in one lift compare to isolation exercises.