#2#2 BUILD & BURN PROGRAM
16 Week Periodization Program - 4 Phases - Build Muscle - Lose Fat
Level : Beginner - Intermediate - Advanced
Four (4-week) Phases
This program can be done in a commercial gym, or at a home gym with (at least) a flat bench, a set of dumbbells and elastic bands. An adjustable cable machine would be nice.
This workout could be used for the beginner or the “mildly ambitious” person, male or female, youth (13 to 19), adult (20 to 70) or senior (80+), simply by selecting a weight (resistance level) for each exercise that does not exceed 60—70% maximum effort, in order to complete the number or reps recommended.
This workout can ALSO be used by the intermediate level person, or the advanced level person, simply by selecting a weight for each exercise that requires a higher percentage of effort. For the intermediate, the percentage of effort on each set should approach 80%. For the advanced, the percentage of effort on each set should approach 95%—100%.