Training Overview

This isn’t just another workout routine. This is the foundation of your transformation. Over the next 8 weeks, we’re not just training muscles — we’re rewiring your entire system from the ground up.

Week 1 begins with intelligent intensity — we prime your connective tissue and neuromuscular pathways so you're ready to attack heavier loads and deeper levels of fatigue in the weeks to come. Every rep has a purpose. Every drop of sweat has a reason.

I don’t care if you’re a complete beginner, advanced lifter, male, female, young or old — intensity is the equalizer. You’ll train to failure using a weight that challenges you. There’s no ego here. Only results.

You’ll follow this brutal and effective split for all 8 weeks. No fancy distractions — just focused war on each muscle group:

 Monday 🔥 Quads, Calves & Lower Abs   

Tuesday 💪 Chest & Shoulders   

Wednesday 🦾 Arms (Biceps & Triceps)   

Thursday 🔩 Lower Back, Hamstrings & Upper Abs   

Friday 🐉 Upper Back & Calves   

Saturday 🧘 Active Rest (Mobility, Cardio, Light Core Work)   

Sunday 🧘 Active Rest (Stretching, Yoga, Light Activity)     

“Intensity is not optional — it’s the standard. If you want to change your physique, you need to show up every day with intent, discipline, and zero excuses. Let’s get uncomfortable. That’s where growth lives.”:

This is where your excuses die. This is where your results begin.

You’ll be doing cardio twice a day, every single day. No stacking, no skipping, no shortcuts. There must be a minimum of 6 hours between your morning and evening cardio sessions — this is non-negotiable. Why? Because it spikes your metabolism twice and boosts muscle protein synthesis like nothing else.

You’re not here for average. You’re here for a hardcore transformation. Let’s get into it:

• Week 1: 20 minutes in the morning, 20 minutes in the evening
   
• Week 2: 25 minutes in the morning, 25 minutes in the evening
   
• Week 3: 30 minutes in the morning, 30 minutes in the evening
   
• Week 4: 35 minutes in the morning, 35 minutes in the evening
   
• Week 5: 40 minutes in the morning, 40 minutes in the evening
   
• Week 6: 45 minutes in the morning, 45 minutes in the evening
   
• Week 7: 50 minutes in the morning, 50 minutes in the evening
   
• Week 8: 55 minutes in the morning, 55 minutes in the evening
   

• Perform low-impact cardio only — use the incline treadmill, spin bike, elliptical, StairMaster, or go for a steady outdoor walk.
   
• Keep your heart rate at 65–70% of your maximum. This is where fat melts.
   
• Never do cardio fasted. Eat first, then do your morning cardio.
   
• Change it up. Don’t do the same machine every day. Keep your body guessing.
   

“Cardio isn’t optional. It’s the fire that melts the fat. The harder it gets, the stronger you become. You want results? Earn them. Morning and night. No compromise.”