4 week program

Our two-phase program is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques. The first two weeks of the program are all about lifting heavy with mass-building compound exercises.

For everything but abs and calves, reps fall in the range; for those accustomed to doing sets of , this means going heavier than normal. There are very few isolation exercises during this phase for chest, back, shoulders and legs because the emphasis is on moving as much weight as possible to add strength and size.

Reason being, to pack on tons of mass you need ample recovery time. Doing endless sets in each workout can easily put you in a catabolic muscle-wasting state in which lean tissue is broken down, not built up. Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery.

The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to for most exercises, which is ideal for promoting muscle hypertrophy growth. Called pre-exhaustion, this technique dramatically increases workout intensity. Of course! Autumn suggests Beachbody Optimize for digestive enzymes that help support nutrient absorption and bioavailability; the pre- and probiotic Beachbody Revitalize to help support beneficial flora in the gut, and Vegan Shakeology — all taken daily to help you get the most out of The 4 Week Gut Protocol.

These supplements can help support digestive health and help the body maintain the right environment for healthy intestinal flora. No, anyone can jump into this program, though it is container-based and pairs well with Portion Fix. To avoid overtaxing the body, Autumn created the no-impact fitness program 4 Weeks for Every Body that can be done by itself or paired with The 4 Week Gut Protocol.

There are also 4 optional indoor cycling rides that you can integrate with your regular workouts. The program is purchased through the weighttraining.

Our Behavior The individuals who take advantage of this time have a great opportunity to better themselves! Feel free to modify this workout according to your needs! Foot front to back 30 seconds o Lt.

Foot front to back 30 seconds o Rt. Foot side to side 30 seconds o Lt.