Skip to the content Minimal equipment required: Resistance bands
Created by
Marius M - Brutal Force Athlete
DURATION:
WORKOUTS PER WEEK:
FITNESS LEVEL:
CATEGORY:
6 WEEKS
5
BEGINNER – ADVANCED
MUSCLE BUILDING
Initiate with
the working muscle
Maintain continuous
tempo (no accelerating)
Maintain continuous tension
at the extremes of the range
Ensure maximum
muscle shortening
Stimulate all points
of the strength curve
Stimulate all points
of the strength curve
Click the link below to maximise your progress, perfect your form and technique with expert lifting advice from qualified personal trainer Marius.
Please note: Certain exercise principles depicted apply to multiple exercises. For example, you can use the form advice and technique focus points from many of the in-gym exercises and apply the principles to banded and body weight exercises.
In order to maximise progress, we recommend a minimum equipment requirement of resistance bands.
Start with a 3-5 minute warm up and then begin your 20 minute interval workouts shown below. The intensity on the HIGH end should be pushing 100% of your max (all out as if being chased by a bloodthirsty lion), and the low end should be 50% of your max heart rate (easiest way to calculate your max heart rate is 220 minus your age).
Week ONE
20 / 15 MINUTES TOTAL
20 seconds HIGH intensity
90 seconds LOW intensity
Week TWO
20 / 15 MINUTES TOTAL
20 seconds HIGH intensity
60 seconds LOW intensity
Week THREE
20 / 15 MINUTES TOTAL
30 seconds HIGH intensity
90 seconds LOW intensity
Week FOUR
20 / 15 MINUTES TOTAL
30 seconds HIGH intensity
60 seconds LOW intensity
Week FIVE
20 / 15 MINUTES TOTAL
45 seconds HIGH intensity
90 seconds LOW intensity
Week SIX
20 / 15 MINUTES TOTAL
60 seconds HIGH intensity
90 seconds LOW intensity
.
.
DAY ONE
DAY TWO
DAY THREE
DAY FOUR
DAY FIVE
DAY SIX
DAY SEVEN
Week
ONE
Weight testing
Chest
& delts
back
DAY
Leg
DAY
REST
DAY
Chest
& arms
SQUAT
SUNDAY
Week
TWO
REST
DAY
Chest
& delts
back
DAY
Leg
DAY
REST
DAY
BACK
DAY
SQUAT
SUNDAY
Week
THREE
REST
DAY
Chest
& delts
back
DAY
Leg
DAY
REST
DAY
DELTS
& ARMS
SQUAT
SUNDAY
Week
FOUR
REST
DAY
Chest
& delts
back
DAY
Leg
DAY
REST
DAY
Chest
& arms
SQUAT
SUNDAY
Week
FIVE
REST
DAY
Chest
& delts
back
DAY
Leg
DAY
REST
DAY
ARM
DAY
SQUAT
SUNDAY
Week
SIX
REST
DAY
Chest
& delts
back
DAY
Leg
DAY
CHEST
& DELTS
REST
DAY
REST
DAY
Testing your current skill level before starting the program to set yourself up for maximum success over these 6 weeks.
This workout typically makes use of shorter rest rest periods and longer tempos, both of which you may not be accustomed to. This combination will typically result in you being able to perform less reps than you may think you typically can from set to set in order hit the correct form… this is okay and NOT to to be feared! I do NOT want you to fall into the trap of wasting time and energy using poor technique while trying to figure it out as you go. I hope your aim is to achieve MAXIMUM results over the next 6 weeks!
This means leaving your ego at the door and cutting reps to focus on your form and to optimise your physique transformation.
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This week emphasis will be placed on getting strong at the extreme ends of the range under complete control.
If you have a particular weak muscle-group, this will be your greatest opportunity to make progress.
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In week three we’re continuing our focus on gaining strength at the extreme ends of the range under complete control.
Pay close attention to tempo and use any prescribed pauses or isometrics as an opportunity to find an aggressive contraction, not an opportunity to pause and rest.
This week’s focus is on recruiting higher muscle fibre thresholds, as well as incorporating higher time under tension in later sets to increase lactic acid and metabolic demand.
Increased lactic acid leads to the production of growth hormones to help you build more muscle while stripping off excess body fat.
The increased time under tension and blood flow will also provide a cell-swelling stimulus known as hyperaemia…it’s a good thing, trust me….
In week 5 our main aim is to deload the muscular and nervous systems for at least 5 days. To do this, we’re going to be decreasing your overall physical workload and focusing your training around the same activities as week 1.
Reducing physical output allows you to concentrate on intensifying contractions during your lifts and helps you to re-focus on the 6 essentials of exercise.
This is where you have to really break past those mental barriers that have been holding you back – you now have the tools to succeed.
The plan is laid out for you, all you have to do is execute and push yourself to the limit.
It’s time to dominate.
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LEGAL DISCLAIMER:
The information presented in this work is by no way intended as medical advice or as a substitute for medical counselling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. These products do not require a prescription or doctor approval as they are herbal and do not contain any prescription ingredients. Results in the Testimonials may not be typical and your results may vary. Not all people will obtain the same results. These products are intended to be used in conjunction with a healthy diet and regular exercise. Consult your physician before starting any diet, exercise program or taking any supplements to avoid any health issues.
