4 Day Full Body + Arm Day (Novice)
4 days per week (3 full body, 1 arm day): The spider physique days are over. All the benefits of the classic three-day split, plus a brief arm day, with added volume, exercise selection, and aesthetic focuses for complete development. You will pack on pounds of dense muscle mass, hit PRs routinely, and dramatically improve body composition. After following this program for 8-12 months, in conjunction with proper recovery, you will undoubtedly look like you lift… and you will be stronger than almost everybody in your gym.
NOT just a list of exercises. All programs include:
Guide on when and how to progress weight lifted
How to do warm up sets properly
Alternate exercises to primary ones listed
Scheduling and rest day options
Equipment and gear worth using
Mobility work to do prior to training
Glossary of terms and definitions
Full routine with exercises (and alternates), sets, reps, rest time, and notes on intensity and technique
Frequently asked questions (FAQ)
Given the nature of digital products, all sales are final. Feel free to email me with any questions regarding the program.
4 days per week (3 full body, 1 arm day): The spider physique days are over. All the benefits of the classic three-day split, plus a brief arm day, with added volume, exercise selection, and aesthetic focuses for complete development. You will pack on pounds of dense muscle mass, hit PRs routinely, and dramatically improve body composition. After following this program for 8-12 months, in conjunction with proper recovery, you will undoubtedly look like you lift… and you will be stronger than almost everybody in your gym.
NOT just a list of exercises. All programs include:
Guide on when and how to progress weight lifted
How to do warm up sets properly
Alternate exercises to primary ones listed
Scheduling and rest day options
Equipment and gear worth using
Mobility work to do prior to training
Glossary of terms and definitions
Full routine with exercises (and alternates), sets, reps, rest time, and notes on intensity and technique
Frequently asked questions (FAQ)
Given the nature of digital products, all sales are final. Feel free to email me with any questions regarding the program.
4 days per week (3 full body, 1 arm day): The spider physique days are over. All the benefits of the classic three-day split, plus a brief arm day, with added volume, exercise selection, and aesthetic focuses for complete development. You will pack on pounds of dense muscle mass, hit PRs routinely, and dramatically improve body composition. After following this program for 8-12 months, in conjunction with proper recovery, you will undoubtedly look like you lift… and you will be stronger than almost everybody in your gym.
NOT just a list of exercises. All programs include:
Guide on when and how to progress weight lifted
How to do warm up sets properly
Alternate exercises to primary ones listed
Scheduling and rest day options
Equipment and gear worth using
Mobility work to do prior to training
Glossary of terms and definitions
Full routine with exercises (and alternates), sets, reps, rest time, and notes on intensity and technique
Frequently asked questions (FAQ)
Given the nature of digital products, all sales are final. Feel free to email me with any questions regarding the program.