12-Week Challenge (4 workouts/week)
This program is a 12-week training plan that accounts for your schedule with 4 workouts per week. After the successful transformations of Embrace The Suck Training 6-workout per week programs many people asked for a program that requires less time in the gym and training. Based off that feedback I combined the workouts throughout the week to fit in just 4 training days. Each week focuses on hypertrophy (volume) workouts, strength training, cardiovascular endurance and metabolic conditioning.
Embrace The Suck Training 12-Week Highlights:
- 48 easy to follow workouts provided for each day of the program.
- 4 workouts per week.
- 4 cardio sessions per week in the form of metabolic conditioning, running or high intensity intervals.
- A combination of movements and exercises that focus on building strength, gaining size and improving your metabolic and cardiovascular conditioning.
- A FREE nutrition guide that helps you set up your macronutrients (protein, fats and carbohydrates) in order to compliment the training program.
What Makes This Program Different?
This program combines aspects of bodybuilding to promote building size, it includes aspects of powerlifting to get stronger and it focuses on conditioning to build that engine and leave you feeling athletic, healthy and light on your feet. This is what we call a hybrid training program that includes multiple facets of fitness to be a well-rounded athlete.
We broke down this training in to 3 blocks and each block lasting 4 weeks. These blocks each have their own specific goals and areas of emphasis to build off of each other in a non-linear programming model. Not only does this promote forward progress throughout the entire 12 weeks, but also keeps training fun, interesting and very difficult.
Each day of training has some type of resistance training and cardiovascular/metabolic conditioning programmed. You will find in the 4-workouts/week program that each day is ended with either a short run, metabolic conditioning workout or high-intensity interval session.
What equipment is needed for this program?
The following equipment is recommended to have access to in order to complete the training program, however, many movements can be substituted based off your training facilities resources. You should have access to:
- Bench Press, Squat Rack, Space To Deadlift
- Dumbells and a Cable Machine
- Box Jump or Bench for Metabolic Conditioning Workouts
- Access to Indoor Cardio Equipment or Outdoor Space
How long does each workout take to complete?
Each workout should take about 1-1.5 hours to complete each day.
Who is this program for?
This program is for anyone over the age of 16 who is looking to improve their muscular development (size), gain strength by focusing on compound movements and build a solid base of endurance through metabolic and cardiovascular conditioning. The workouts will be difficult and you will require a healthy diet to compliment your training, however, Embrace The Suck and experience the benefit!