Higher Frequency Has Been Shown to Increase Muscle Growth
MORE THAN JUST A PROGRAM
Here's What You'll Get
FULL 17 WEEK PROGRAM
THE PROGRAM
The key workout combination for unlocking spectacular results with only 3 training days per week.
No more guesswork, a simple step-by-step process. Everything is planned out for you: the number of sets, reps, different exercises, the level of intensity and and other key workout components!
You won't have to worry about not being able to perform the exercises, since I've included a full list of exercise substitutions.
GET THAT SPARTAN PHYSIQUE!
EXCEL SHEET FOR TRACKING
TRACKING SHEET
It's hard to know what weight to use, but this easy-to-use excel sheet automatically shows the custom weight for your main compound lifts.
No more guessing what weights you used in your last workouts. Just turn to your phone-friendly tracking sheet.
EXCERCISE TUTORIALS
EXERCISE CLIPS LIBRARY
You instantly get lifetime acces to our online exercise clips library. Which has over 24 videos, explaining how to do each exercise for optimal muscle growth.
Never guess how to perform the exercises after watching vague videos. You'll know exactly what to do, down to the smallest crucial details!
NOTE: Exercise tutorials of the second training block are scheduled to be released at the time students get to this checkpoint. Lockdown may interfere with this schedule. Instruction videos about this training block will be linked just in case, but these may possibly not be from me.
PERFORMANCE ENHANCING WARM UP
THE WARM UP PROTOCOL
Get the most out of your workouts with the program warm up protocol.
This warm up sequence is specifically designed to be quick, easy and enhance your performance in the gym.
Avoid losing your hard earned muscle because of injury setbacks with this powerful warm up!
EXCERCISE CHEAT SHEETS
EXERCISE CHEAT SHEETS
It's hard to memorize everything at once, that's why you get additional cheat sheets for you to look!
Personal-trainer like guidance to remind you of the most important steps of each exercise for optimal results.
A while ago I bought the full body program. I am very satisfied! All the exercises are very well explained. I didn't really know how to start exercising myself, but because of the program, I knew very well what to do! After a few months of discipline, I've made tremendous progress because of the program! I recommend this program to everyone.
Gilles V.
Hey Karsten,
I have to say that I'm really glad that I found you on internet!! I have progressed so much in a short period of time thanks to your program 😄. Before I didn't see much of a change but now, after 1 month of following your program, my muscles have grown a lot!! Keep the good content coming man, you are truly my hero 💪💪
Thomas C.
I wanted to start with fitness for a long time but was always held back by the fact that I did not find a proper fitness program. All of this changed when I came across Spartan aesthetix's program. It was well constructed with an eye for attention. It helped me to find routine and discipline during my fitness sessions so I am very satisfied with it. Highly recommended!
Jan-Emiel D.V.
FAQ
This program is for beginners to intermediate lifters who have been training for 0-4 years. This is meant for training 3 days per week as optimally as possible.
It's adviced to have acces to a gym, but just in case, I have included some exercise substitutions at the end of the program with some dumbbell and barbell variations.
I've put a full list of exercise substitutions so you can switch the exercises up if needed.
Absolutely! Anyone who is looking to build muscle can run this program. However this program is mainly built to gain muscle around your whole body.
This will depend a lot on your genetic factors and how well your body responds to resistance training. Someone who’s just beginning can expect to gain from 12 to 24 lbs of muscle in a year (about 1-2 lbs per month). While intermediates, who have about 1 year of solid training experience, will most likely gain 6 to 12 lbs (about 0.5-1 lbs per month). Very advanced lifters will only gain about 3-6lbs per year. If you’re a women, you will have to divide these numbers in half.
*Note: Available as electronic copy only*
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