The Build Blueprint (Bulking/Strength)
This program is a 12-week training plan that accounts for your schedule with 6 workouts per week. It is programmed to increase your strength and build muscle through three different training protocols:
- German Volume Training (GVT)
- Upper/Lower Body Training Splits
- Non-Linear Periodization
This program is highly recommended to be run in a caloric surplus due to the high intensity and training volume required on a weekly basis.
The Build Blueprint (Bulking/Strength) Highlights:
- 72 easy to follow workouts provided for each day of the program.
- 6 workouts per week.
- A combination of movements and exercises that focus on building size and strength - best used as a bulking program.
- 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 was built and designed to be meant to pack on a lot of size and strength. It is our signature "BUILD BLUEPRINT" and well known as our bulking program. Throughout this program you will find a lot of volume through classic bodybuilding movements and heavy compound exercises. We highly recommend running this program while in a caloric surplus to really get the most out of the 12 weeks!
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.
During Block 1 you will experience German Volume Training (GVT). GVT is well known for being very high volume and very difficult. Some of the workouts will put you through 10 sets of 10 reps on different exercises and you will leave those workouts feeling exhausted and beat down. Block 2 switches to an upper/lower split where you training every body part twice a week. Block 3 focuses on the 3 compound movements (squat, bench and deadlift) and finishing off the 12 weeks with a lot of strength and power movements.
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
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) and gain strength by focusing on compound movements through a high volume training program. The workouts will be difficult and you will require a healthy diet to compliment your training, however, Embrace The Suck and experience the benefit!