The beginner and intermediate programs are designed specifically based on your training level.
The intermediate program requires you to have been CONSISTENTLY lifting on a STRUCTURED workout plan for AT LEAST the past year. If you do not meet this requirement, then it’s suggested that you start out with the beginner program.
The reason for this is because a beginner shouldn’t train like an intermediate does and an intermediate shouldn’t train like a beginner does. If a beginner were to train like an intermediate, they would quickly burnout and reach plateaus. If an intermediate were to train like a beginner, they would not see optimal results. Thus, the approaches in terms of training, progression, and nutrition are different within the beginner versus intermediate program and are optimized based on your training experience.
Also note that there will be a 5th course available in the near future that will act as the “transition program” for those who have finished my beginner program to then use.
The SHRED program is mainly focused on leaning down and losing body fat, whereas the BUILD program is mainly focused on building lean muscle. However, within the SHRED program you will also receive a protocol to use in the event that you would like to focus on adding size after you’ve leaned down. And the same is true with the BUILD program – you’ll receive a protocol to use in the event that you’d like to focus on leaning down after you’ve put on size. So essentially, both programs are included in each, but it’s the starting point that differs and is what determines which is best for you.
The program does come with a sample day meal plan (including a vegetarian one as well). However, as you’ll see, the program is designed to give you as much freedom as possible with your diet without hindering your progress.
Your nutrition software will tell you exactly the amount of calories, protein, carbs, and fat you need to eat at daily in order to achieve your goal. So by knowing this, you can still hit your goals while incorporating your favourite foods and without having to stick to a strict meal plan.
The nutrition section will also provide plenty of information and examples regarding optimal pre- and post- nutrition, how to time your meals throughout the day, and everything else you’ll need to know in order to optimize your diet towards your goal.
It’s highly recommended that you have access to a gym in order to see the best results with this program. You will be using weights, benches, barbells, dumbbells, and a few machines/cables.
However, the program does also come with exercise alternatives ranked from best to worst for each exercise. So in the event that you use a home gym and only have access to basic equipment (barbell, dumbbell, and a bench), it’s easy to swap out exercises you’re unable to do due to lack of equipment.
The beginner program requires you to initially train 3 times per week, and then transitions into a 4 day per week training protocol (however you can stay with the 3x/week protocol if you’re unable to commit to 4x/week during the transition).
There are also additional routines that can be done on rest days or after your main workouts.
The program has no designated start/end time – this isn’t your typical “6” or “12” week program. After purchase, you have lifetime access to the course and everything that comes with it – it’s designed such that you have all the tools available and laid out for you such that you have years’ worth of training at your disposable.
But with that being said, you will see results quickly and you can expect to drastically change your physique within 12 weeks of consistently using the program.
In addition, there are strength goals listed within the program that you will constantly strive to reach and will signify that you’ve “graduated” from the course and are ready for what’s next.