12-Week Challenge v1 (6 workouts/week)
This 12-Week Embrace The Suck Training Program is the first version (V1) of Embrace The Suck Training and is recommended to be completed before moving on to version 2 (V2). It is a 6-day per week training program that focuses on building size, strength, metabolic conditioning and cardiovascular conditioning. The 12-weeks are broken down in to 3 blocks (each block lasting 4 weeks in duration) to keep your training fun, interesting and build off of the previous block.
Embrace The Suck Training 12-Week V1 Highlights:
- 72 easy to follow workouts provided for each day of the program.
- 6 workouts per week.
- 2 cardio sessions per week that can be added to the days most convenient to your schedule.
- 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.
During Block 1 you will test yourself both physically and mentally through difficult metabolic conditioning sessions and Strongman Saturday's which focus on heavy compound movements. Block 2 is very high volume but has a specific day during the week that focuses on the big 3 (Squat, Bench & Deadlift). To wrap up the program with Block 3 we bring more hypertrophy (bodybuilding style movements) in to the program so you finish stronger, bigger and more conditioned than ever before.
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 hour to complete each day with a extra 2 cardio sessions per week which will each an additional 30 minutes.
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!