{"title":"all guides","description":null,"products":[{"product_id":"complete-6-week-training-program","title":"Complete 6 Week Training Program","description":"\u003cp\u003e\u003cstrong\u003eA six-week hypertrophy block with every session, load and execution standard written out.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eMost lifters don't stall because they chose the wrong exercises. They stall because nothing is planned past this week. No progression, no deload, no reason for the order things happen in.\u003c\/p\u003e\n\u003cp\u003eThis is a complete six-week block: five weeks of accumulation followed by one week of deload. Every session is written for you, and the reasoning behind the structure is explained so you can keep applying it after the six weeks are done.\u003c\/p\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLifters who want every session written for them instead of deciding in the gym\u003c\/li\u003e\n\u003cli\u003eAnyone who trains consistently but has never run a structured block\u003c\/li\u003e\n\u003cli\u003ePeople who want to understand why the program is built the way it is, not just follow it\u003c\/li\u003e\n\u003cli\u003eMen and women training in a standard gym\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat's included\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eA full six-week training split: five weeks of accumulation, one week of deload\u003c\/li\u003e\n\u003cli\u003eEvery workout written out with the exercises, sets, reps, rest and target loads\u003c\/li\u003e\n\u003cli\u003eExecution notes for each individual exercise in the program\u003c\/li\u003e\n\u003cli\u003eHigh-intensity techniques and when to use them: myo-reps, supersets, drop sets and giant sets\u003c\/li\u003e\n\u003cli\u003eWarm-up and breathing work to set up a hard session\u003c\/li\u003e\n\u003cli\u003eThe principles the programming runs on: training frequency, exercise selection, rep tempo, and how reps and load interact\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eFormat\u003c\/h3\u003e\n\u003cp\u003eThis is a \u003cstrong\u003edigital product\u003c\/strong\u003e. Nothing is printed or shipped. You receive a downloadable file you can read on your phone, tablet or computer, and print the appendix tools from if you want them on paper.\u003c\/p\u003e\n\u003cp\u003e\u003csmall\u003eThis manual is provided for educational and informational purposes. 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They fail because they ran the diet for eleven days, got impatient, cut another 400 calories, added forty minutes of cardio, and started over on Monday.\u003c\/p\u003e\n\u003cp\u003eThis is a 199-page manual that gives you the whole system: how to set your numbers, how to eat, how to train, how to read what the scale is actually telling you — and the part almost nobody gets right, when to change nothing at all.\u003c\/p\u003e\n\u003cp\u003eIt runs on one principle: \u003cstrong\u003euse the smallest amount of restriction and intervention that produces the rate of fat loss you want.\u003c\/strong\u003e Everything you leave on the table in week one is something you can spend in week ten, when the diet gets hard and you need somewhere to go.\u003c\/p\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLifters who want to lose fat and keep the muscle they built\u003c\/li\u003e\n\u003cli\u003eAnyone who has cut before and stalled, spiralled, or finished flat and smaller\u003c\/li\u003e\n\u003cli\u003ePeople who want to understand the levers instead of following someone else's meal plan\u003c\/li\u003e\n\u003cli\u003eMen and women — rate targets, calorie floors and body-fat thresholds are given for both\u003c\/li\u003e\n\u003cli\u003eCovers a first cut, a long cut from higher body fat, and getting contest-lean\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eWhat it isn't: a weight-loss book, a meal plan, or a set of rules about clean and dirty food.\u003c\/p\u003e\n\u003ch3\u003eWhat you'll learn\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eSet your numbers in about twenty minutes.\u003c\/strong\u003e A twelve-step Start Here sequence takes you from bodyweight to calories, protein, fat, carbs, steps and cardio with a calculator and nothing else.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEstimate maintenance two ways\u003c\/strong\u003e — the fast bodyweight multiplier, and the more accurate method using your own tracked intake and weigh-ins.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eChoose a rate of loss you can actually hold\u003c\/strong\u003e, expressed as a percentage of bodyweight per week and adjusted for your body-fat level and how long you have been dieting.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBuild macros in the right order\u003c\/strong\u003e — protein first to protect muscle, fat to a health floor, carbohydrate as the flexible remainder that fuels training. 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