How To Go From An Average Body To An Apex Physique By Adapting And Optimizing Your Program To Match Your Body's Natural Feedback System 
Use Adaptive Feedback Training To Solve The Missing Link To Developing The Most Aesthetically Pleasing Muscle FOREVER
    Still not convinced?  Maybe these FAQ's will help.

    My name is Nick Schlager. I’m a former NCAA Division 1 wrestler and self-titled ‘scrawny guy’.

    Nowadays, I’m a coach helping ambitious men and women turn their average-looking bodies into elite fitness model physiques that turn heads and ooze ‘apex predator’ in all areas of life.

    Don’t get it twisted. I’m not some fitness influencer. I’m barely even on social media. And I’m definitely not some genetically gifted fitness guru preaching bro-science.

    I’ve spent over 10 years training hundreds of people from gym newbies to elite top-level athletes.

    And over $10,000 on fitness education to hone my skills...including by forking over thousands of dollars to professional bodybuilders and pro strength & conditioning coaches to coach me.

    Unlike many others in the fitness industry, I wasn't blessed with the genetics of Zeus, so I couldn’t get away with nonsense. I had to truly become an expert to make progress.

    I’m simply coaching men and women so they can build an elite physique too...even if they lost the genetic lottery or have failed 1000 times before.

    Here's how it works:

    Genius Programming

    Your optimal sets, intensity, frequency, volume, exercises, split, training days, progression, order, and reps calculated for you... and a program to match the specifications. Hundreds of the most respected research studies and meta-analysis were consulted so you know it isn't full of any B.S. or bro-science. We don't just guess what you should be doing, we know exactly what to do for every single muscle and exercise... and each are treated differently.  

    Lifestyle Factor Adjustments

    Your results are adjusted based on your lifestyle, sleep, stress, eating habits, weak areas, available time, and available equipment. If you live a busy life and are constantly stressed, you won't begiven the same program as a person who sleeps 9 hours a night, has no stresses, and can workout at a gym for an hour and half every single day. 

    Develop The Most Aesthetic Muscle Possible

    Based on your gender and goals, we determined the exact exercises and order of exercises so you develop the most balanced, proportionate, and aesthetically pleasing muscle. Functional anatomy, neuromuscular fatigue, and muscular size/strength/fatigue were all prioritized.   

    Recovery Capacity Optimization

    Your body has a unique recovery capacity where doing more would result in overtraining and poor results, while doing less would result in less muscle growth than you could be getting. Your recovery capacity is based on your training status (upper and lower body), diet, R&R, gender, and number of training days. Don't worry, we did the research and math for you.
    The simple answer? Hundreds, even thousands, of research studies prove it. 

    Look, I get it. You're skeptical. Just like you, I've been burned too many times before by fancy sounding programs or fake before and after pictures. 

    That's why I studied my ass off to ensure that every little detail inside your program and inside your results page is nothing but the best way to build muscle and lose fat. If a new meta-analysis or high-quality research study comes out, I will even update the program to become better.

    Here are just a SMALL percentage of the research studies referenced...
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    Fitness Model Physique Jump-Starter Trainings
    Physique Transformation
    The Fitness Model Physique
    The 3 Simple Platinum Rules For Building Muscle
    What To Concentrate On For Long-Term Success
    Goldilocks’ Workout Program
    "Dieting’s" 3 Golden Rules For Success (No Matter Your Experience)
    Don't Do Cardio
    The Secret To Building The Best Looking Muscles
    How To NOT "Diet" Like A Fitness Model
    Anatomy Of The Abs & The No Crunch 6-Pack
    Male Program Explanation & Science
    As an intermediate strength trainee, you should have a solid base of training, your weight lifting technique should be solid, and you should be able to handle more volume than you could as a complete beginner.

    As a male, it’s likely that you prioritize upper body more than you do lower body. This could lead to being slightly more advanced and able to handle larger volume with your upper body.

    Though you might not prioritize it as much, the lower body is important for developing a well-rounded physique and avoiding the dreaded chicken-legs (though you might naturally have them thanks to genetics).

    To determine if you are an intermediate lifter, you should be within about 15-20% of your genetic muscular potential and have been training consistently for approximately 3 months.

    Training Frequency
    You typically want to go to the gym as many days a week as possible. This forms a routine and improves mental health, while also allowing you to spread out your workout for maximal effort.

    As such, I would suggest a training frequency of 6-7 days per week. Yes, you can get away with training every single day as long as your volume is optimized.

    Training Split And Muscle Frequency
    As an intermediate trainee your anabolic window is probably down to 24 hours at most. As such, you can tolerate a training frequency of every other day.

    If this ends up being too much, you can transition to the bare minimum of 3.5 days between training the same muscle group.

    Once the volume and exercises have been decided, all you will need to do is space them out according to the number of days (frequency) you will train your muscles.

    Our training split will be a standard push/pull/lower body split for the first 8 weeks, then an upper/lower body split. This allows for an even split of the muscles and both are easy to follow.

    Intensity
    Your intensity as an intermediate lifter will be an average training intensity of around 80% 1RM for primary exercises and 65% for secondary/isolation exercises.

    We do not have to get too advanced and determine the exact number of repetitions each muscle prefers for each exercise. This is for serious trainees only. 

    As such, I used the most well respected formula, the Epley formula (E1RM = (reps x weight lifted x 0.033) + weight lifted), to determine the approximate number of repetitions that most people will perform for varying intensities. 

    Since you are intermediate lifters, you will train with varying intensities and rep ranges to provide multiple different possible muscle growth mechanisms. 

    Volume
    The optimal volume for an intermediate male is about 18 sets per muscle per week.

    If your lifestyle factors and routine (sleep, diet, stress levels) are in check, you should be able to tolerate this.

    If you cannot progress properly, the first thing that you should do is reduce your volume. Do this by keeping the same exercises and frequency but reducing the sets for certain exercises.

    This is typically the case when you have a less than ideal diet and recovery capacity. 

    Exercises
    We will ensure that each muscle action is hit. Since you are an intermediate lifter, you will have enough volume to spread out among multiple different exercises. This will help to fit each muscle function in.

    A muscle function is the standard movement that a specific muscle is optimal in. If a muscle is weak at a specific movement (for example the pecs on a pulling down motion), then it will not be trained or the movement will not count towards the muscle's total volume.  

    With 18 sets for each muscle group, training each muscle group every other day or every three days, and at least 6 days per week of training (if different, will need to adjust), you will need to perform about 6 sets of each muscle group/action a week for every other day and 9 sets of each muscle group/action for a three day split..

    18 sets / 3 days = 6 sets per muscle group per session

    18 sets per week / training a muscle group 2 times a week = 9 sets per muscle group per session for 3-day split 

    Extra
    You can also spread out the exercises more by placing some of the exercises into different sessions.

    Progression should be linear once rep targets are established, at least for the first few weeks/months. This means that you are linearly progressing in weight each training session or at least every week. 

    You should micro-load by adding the smallest amount of weight possible. This would be 2.5 pounds to each side of a barbell (5 pounds total) in most gyms. For dumbbells, progress as possible. This could be weekly or even bi-weekly for some single joint isolation exercises. 

    You can see that slow supersets are utilized to give adequate rest time without having to spend excessive time in the gym. 

    Notice the exercises and how you will count volume. Remember to account for all muscles that are used for an exercise. When in doubt use the exrx directory to determine if an exercise uses a specific muscle or not.

    Advanced Male Program Explanation & Science
    As an advanced strength trainee, you should have a solid base of training, your weight lifting technique should be solid, and you should be able to handle more volume than you could as an intermediate trainee.

    As a male, it’s likely that you prioritize upper body more than you do lower body. This could lead to being slightly more advanced and able to handle larger volume with your upper body.

    Though you might not prioritize it as much, the lower body is important for developing a well-rounded physique and avoiding the dreaded chicken-legs (though you might naturally have them thanks to genetics).

    To determine if you are an intermediate lifter, you should be within at least 5-10% of your genetic muscular potential or be in the top 10% strength wise when it comes to key lifts (don't count powerlifters who train specifically for strength).

    Training Frequency
    You typically want to go to the gym as many days a week as possible. This forms a routine and improves mental health, while also allowing you to spread out your workout for maximal effort.

    As such, I would suggest a training frequency of 6-7 days per week. Yes, you can get away with training every single day as long as your volume is optimized.

    Training Split And Muscle Frequency
    As an advanced trainee your anabolic window is probably down to 10 hours at most. As such, you can tolerate a muscular training frequency of every other day or even daily if your weekly volume is correct.

    Once the volume and exercises have been decided, all you will need to do is space them out according to the number of days (frequency) you will train your muscles.

    Our training split will be an upper body / lower body + arms split where we are training our muscles every 2 days. This split is not a hard and fast split, but it does allow you to simplify your scheduling.  

    Intensity
    Your intensity as an advanced lifter will be an average training intensity of around 85% 1RM for primary exercises and 70% for secondary/isolation exercises.

    We will do 1RM estimations via the Epley formula (E1RM = (reps x weight lifted x 0.033) + weight lifted). This works best by performing ~3RM for compound exercises and ~5-6RM for isolation exercises, and plugging those numbers into the formula. 

    After we’ve estimated your 1RMs, we will take 85% of that as the working weight for your sets and 70% for your non-core (secondary/isolation) exercises.

    Make sure to perform the muscle-specific hypertrophy method for determining optimal reps for each exercise. 

    The intensity will also adjust if periodization is implemented on the program you choose to follow.
       

    Volume
    The optimal volume for an advanced male is 21+ sets per muscle per week.

    If your lifestyle factors and routine (sleep, diet, stress levels) are in check, you should be able to tolerate at least 21 sets.

    If you cannot progress properly, the first thing that you should do is reduce your volume. Do this by keeping the same exercises and frequency but reducing the sets for certain exercises.

    This is typically the case when you have a less than ideal diet and recovery capacity. 

    Exercises
    We will ensure that each muscle action is hit. Since you are an advanced lifter, you will have enough volume to spread out among multiple different exercises. This will help to fit each muscle function in.

    A muscle function is the standard movement that a specific muscle is optimal in. If a muscle is weak at a specific movement (for example the pecs on a pulling down motion), then it will not be trained or the movement will not count towards the muscle's total volume.  

    With 21+ sets for each muscle group, training each muscle group every other day, and at least 6 days per week of training (if different, will need to adjust), you will need to perform AT LEAST 7 sets of each muscle group/action a week for every other day.

    21 sets / 3 days = 7 sets per muscle group per session 

    Extra
    You can also spread out the exercises more by placing some of the exercises into different sessions.

    Progression should be linear once rep targets are established, at least for the first few weeks/months. This means that you are linearly progressing in weight each training session or at least every week. 

    Some of the programs utilize daily undulating periodization. This means that you will cycle your intensity from high intensity (heavy weight and lower reps) to lower intensity (lighter weight and higher reps) so that you prevent plateauing. You should progress through both intensities as if they were two separate programs.

    You should micro-load by adding the smallest amount of weight possible. This would be 2.5 pounds to each side of a barbell (5 pounds total) in most gyms. For dumbbells, progress as possible. This could be weekly or even bi-weekly for some single joint isolation exercises. 

    You can see that slow supersets are utilized to give adequate rest time without having to spend excessive time in the gym. 

    Notice the exercises and how you will count volume. Remember to account for all muscles that are used for an exercise. When in doubt use the exrx directory to determine if an exercise uses a specific muscle or not.

    Female Program Explanation & Science
    As an intermediate strength trainee, you should have a solid base of training, your weight lifting technique should be solid, and you should be able to handle more volume than you could as a complete beginner.

    As a female, it’s likely that you prioritize your lower body more than you do upper body. This could lead to being slightly more advanced and able to handle larger volume with your lower body.

    To determine if you are an intermediate lifter, you should be within about 15-20% of your genetic muscular potential and have been training consistently for approximately 3 months.

    We will train our bodies evenly to provide a well-balanced and aesthetically pleasing upper body that ties in perfectly to your thighs and waist. 

    As well, in this program, we are going to present a workout program for building strong, powerful, and aesthetically pleasing glutes. A glute goddess if you will (or god who wants to fill out those jeans).

    As you will see, building glutes doesn’t require anything special. You don’t need to do any bouncing, pulsing squats, or anything else that some influencer might show on their timeline to look like they know what they are doing (they clearly don’t).

    Instead, we will follow the exact same process for building muscle that every other body part requires. Full range of motion, mechanical tension, enough volume, no pause reps, correct intensity, and nothing fancy that is a waste of your time.

    It’s important to realise that you can only grow your glutes so much, just like every other muscle. Be realistic and don’t compare yourself to people who get surgery or use camera work for massive looking butts.

    Going to the gym and building your glutes is much better than getting fat sucked out of your belly and injected into your butt. Yes, that is the popular surgery that gives people unrealistically huge butts.

    Training Frequency
    You typically want to go to the gym as many days a week as possible. This forms a routine and improves mental health, while also allowing you to spread out your workout for maximal effort.

    As such, I would suggest a training frequency of 6-7 days per week. Yes, you can get away with training every single day as long as your volume is optimized.

    Training Split And Muscle Frequency
    As an intermediate trainee your anabolic window is probably down to 24 hours at most. As such, you can tolerate a training frequency of every other day.

    If this ends up being too much, you can transition to the bare minimum of 3.5 days between training the same muscle group.

    Once the volume and exercises have been decided, all you will need to do is space them out according to the number of days (frequency) you will train your muscles.

    Our training split will be an upper/lower body split. This allows for an even split of the muscles and is easiest to follow.

    Intensity
    Your intensity as an intermediate lifter will be an average training intensity of around 80% 1RM for primary exercises and 65% for secondary/isolation exercises.

    We do not have to get too advanced and determine the exact number of repetitions each muscle prefers for each exercise. This is for serious trainees only.

    As such, I used the most well respected formula, the Epley formula (E1RM = (reps x weight lifted x 0.033) + weight lifted), to determine the approximate number of repetitions that most people will perform for varying intensities.

    Since you are intermediate lifters, you will train with varying intensities and rep ranges to provide multiple different possible muscle growth mechanisms. 

    Volume
    The optimal volume for an intermediate female is about 20-21 sets per muscle per week.

    If your lifestyle factors and routine (sleep, diet, stress levels) are in check, you should be able to tolerate this.

    If you cannot progress properly, the first thing that you should do is reduce your volume. Do this by keeping the same exercises and frequency but reducing the sets for certain exercises.

    Exercises
    We will  ensure that each muscle action is hit. Since you are an intermediate lifter, you will have enough volume to spread out among multiple different exercises. This will help to fit each muscle function in.

    Weeks 1-4: With 21 sets for each muscle group, training each muscle group every other day, and at least 6 days per week of training (if different, will need to adjust), you will need to perform about 7 sets of each muscle group a week.

    21 sets / 3 days = 7 sets per muscle group per session

    However, you will need to determine whether you want to train upper body with as many sets as you do lower body. This could be due to certain goals that you have or the training status of your upper body.

    Based on experience, most females choose to hit lower body with the optimal training volume for an intermediate trainee while keeping their upper body at a lower level. This is simply due to the number of necessary exercises and not really caring about certain muscle groups.

    Weeks 5-12: Since your main goal is to grow your glutes while also keeping a balanced physique, we will look to keep upper body to core exercises and lower body to hit every muscle function.

    Lower body will have 20-22 sets every single day (6-7 days a week). This means you should have 3-4 sets per glutes/lower body each workout.

    20-22 sets / 6-7 days = 3-4

    Upper body will have 12-16 sets every other workout or 3 days a week. This means you should do 4-5 sets per upper body muscles each workout.

    12-16 sets / 3 days = 4-5

    Extra
    You can also spread out the exercises more by placing some of the exercises from session 1 into session 2. The suggestion would be to move one full muscle group such as shoulders (rope face pulls and lateral raises).

    Progression should be linear once rep targets are established, at least for the first few weeks/months. Undulating periodization should not be needed.

    You can see that slow supersets (aka combo sets) are utilized to give adequate rest time without having to spend excessive time in the gym.

    Notice the exercises and how you will count volume. Remember to account for all muscles that are used for an exercise. When in doubt use the exrx directory to determine if an exercise uses a specific muscle or not.

    Advanced Female Program Explanation & Science
    In this program, we are going to present a workout program for building strong, powerful, and aesthetically pleasing glutes. A glute goddess if you will (or god who wants to fill out those jeans).

    As you will see, building glutes doesn’t require anything special. You don’t need to do any bouncing, pulsing squats, or anything else that some influencer might show on their timeline to look like they know what they are doing (they clearly don’t).

    Instead, we will follow the exact same process for building muscle that every other body part requires. Full range of motion, mechanical tension, enough volume, no pause reps, correct intensity, and nothing fancy that is a waste of your time.

    It’s important to realize that you can only grow your glutes so much, just like every other muscle. Be realistic and don’t compare yourself to people who get surgery or use camera work for massive looking butts.

    Training Frequency
    You typically want to go to the gym as many days a week as possible. This forms a routine and improves mental health, while also allowing you to spread out your workout for maximal effort.

    As such, I would suggest a training frequency of 6-7 days per week. Yes, you can get away with training every single day as long as your volume is optimized.

    Training Split And Muscle Frequency
    As an advanced trainee your anabolic window is probably down to 10 hours at most. As such, you can tolerate a training frequency of every other day and even every day (as long as your volume is correct).

    We will train our upper body muscle groups every other day and our glutes every day.

    Once the volume and exercises have been decided, all you will need to do is space them out according to the number of days (frequency) you will train your muscles.

    Intensity
    Your intensity as an intermediate/advanced lifter will be an average training intensity of around 85% 1RM for primary exercises and 70% for secondary/isolation exercises.

    We will do 1RM estimations via the Epley formula (E1RM = (reps x weight lifted x 0.033) + weight lifted). This works best by performing ~3RM for compound exercises and ~5-6RM for isolation exercises, and plugging those numbers into the formula.

    After we’ve estimated your 1RMs, we will take 85% of that as the working weight for your sets and 70% for your non-core (secondary/isolation) exercises.

    Make sure to perform the muscle-specific hypertrophy method for determining optimal reps for each exercise.

    Volume
    The optimal volume for an advanced female is about 20-22 sets per muscle per week. Depending on your recovery capacity and energy balance, this could even be bumped up to 25+.

    Your upper body volume will be decreased due to it not being a priority compared to your lower body. We will stick to 12-16 working sets for upper body muscle groups. This will allow you to train these muscles with a high level of intensity.

    If your lifestyle factors and routine (sleep, diet, stress levels) are in check, you should be able to tolerate this.

    If you cannot progress properly, the first thing that you should do is reduce your volume. Do this by keeping the same exercises and frequency but reducing the sets for certain exercises.

    Exercises
    We will  ensure that each muscle action is hit. Since you are an advanced lifter, you will have enough volume to spread out among multiple different exercises. This will help to fit each muscle function in.

    Lower body will have 20-22 sets every single day (6-7 days a week). This means you should have 3-4 sets per glutes/lower body each workout.

    20-22 sets / 6-7 days = 3-4

    Upper body will have 12-16 sets every other workout or 3 days a week. This means you should do 4-5 sets per upper body muscles each workout.

    12-16 sets / 3 days = 4-5

    This can change depending on which program you choose to follow but the goal is to maintain the same volume, intensity, and an optimal frequency per muscle group. 

    Extra
    Some of the programs utilize daily undulating periodization. This means that you will cycle your intensity from high intensity (heavy weight and lower reps) to lower intensity (lighter weight and higher reps) so that you prevent plateauing. You should progress through both intensities as if they were two separate programs. 

    Progression should be linear once rep targets are established.

    You can see that slow supersets (aka combo sets) are utilized to give adequate rest time without having to spend excessive time in the gym.

    Notice the exercises and how you will count volume. Remember to account for all muscles that are used for an exercise. When in doubt use the exrx directory to determine if an exercise uses a specific muscle or not.

    Phase 1: Weeks 1-4
    Male Program And Overview
    Female Program and Overview
    Weeks 1-4 Overview
    It's finally that time... Let's get into the program!

    Hopefully at this point you understand how to actually build muscle and the thoughts processes that go into this program.

    The biggest thing you need to realize is that beginners concentrate on finding some magical exercise to build muscle in some exact location while experts concentrate on creating a perfect program.

    Saying that, the program is split into four weeks cycles that build on each other and presents different possible muscle growth mechanisms.

    In scientific and professional terms this is called periodization. Basically you split a program into different cycles or periods to avoid plateaus.

    In this first phase we'll be following mostly the second rule for building muscle. If you don't know what this rule is watch the video titled the three platinum rules for building muscle under the fitness model physique jump starter module.

    The goal is to hit an optimal intensity and provide enough time under tension for your muscles. By not lifting super heavy at the very beginning it will allow us to form a foundation of muscle, tendon strength, bone strength, neuromuscular efficiency, and alternatively enough muscular endurance for preventing hindering our workouts in the future with metabolic stress and fatigue.

    Next we'll be training each muscle group every three days. This is the optimal muscular training frequency for intermediate lifters. The volume, exercise order, intensity, etc have all been calculated out for you so all you have to do is follow the program and progress properly.

    It's important that you use a weight for every single exercise that allows you to be within one repetition of muscular and technique failure. You do not want to go to failure as its injuries and will prevent you from being able to make continued progress with the training frequency we have currently.

    For example if you were able to do 13 to 14 reps with the weight that you picked then that weight is too light. You should finish your 12th repetition and not be able to complete a 13th repetition. Again this can be muscular failure or technique failure.

    If for the first set you fail at 11 repetitions then you need to lower the weight for that day and the next workout, at least.

    The goal is to hit the 12 repetitions for the first set and progress on that first set.

    Then, you do not need to count your repetitions for the upcoming sets. Simply perform as many repetitions with perfect technique as you can based on your bodies abilities and your recovery capacity for that day and the week.

    So your reps might look like this: 12 reps, 8, 6. Then another day when you're well rested and your diet has been perfect your reps might look like this: 12, 10, 9.

    Both are optimal and as long as you're hitting that first set and progressing perfectly then the other sets are mostly just for the correct amount of volume as needed for muscle growth.
    Alternate Advanced Male Programs
    Alternate Advanced Female Programs
    Phase 2: Weeks 5-8
    Male Program And Overview
    Female Program and Overview
    Weeks 5-8 Overview
    Welcome to phase 2 and weeks 5 through 8! 

    As I stated previously beginners are worried about finding the perfect exercises and working to kill their muscles for a single day. They don't concentrate on the overall program and the results that it will get. That's why most people fail. The goal is to provide the optimal stimulus for progressive results over the long term.

    Saying that, you'll see in this program and this phase that the exercises remain very similar but are purized and cycled based on intensity and functional anatomy.

    In the module where I went over the programs, I mentioned that the optimal intensity for an intermediate lifter is around 80% for compound exercises and 65% for isolation exercises, based on your one repetition maximum.

    Without getting too advanced, this would be around 15 repetitions for isolation and 8 repetitions for compound exercises for the average and majority of the population.

    The eight repetitions will look to follow the first rule of building muscle by providing enough stress / tension / resistance to trigger muscle growth. Since it also isn't super heavy weight, it will follow rule number two for building muscle by providing enough volume of tension aka repetitions.

    To make your life easy and not have to guess what wait to use for eight repetitions, we will simply multiply the weights we were using for the same exercises on phase one by 1.1. this will take the intensity from around 70% of 1RM to 80% of 1RM.

    Then, you progress session to session and week to week similar as before.

    This second phase will allow you and your body to be able to handle an even greater intensity... Such as that presented in the final four weeks.
    Phase 3: Weeks 9-12
    Male Program And Overview
    Female Program and Overview
    Weeks 9-12 Overview
    Welcome to the final four weeks of the fitness model physique program!

    These final four weeks will rely heavily on perfect programming by providing the optimal volume and frequency of training each and every muscle group so that way we get the most growth possible while avoiding over training.

    The biggest difference in these final four weeks is we cut out some supplementary exercises and drop the frequency of training each muscle group down to every other day.

    Since we lowered the frequency from 3/3.5 days in between training your muscles to 2 days, we also have to lower the volume for each muscle in a training session.

    I hope I'm being a dead horse at this point but it's not about how many different exercises you do for a single muscle group, it's about providing the correct stimulus to those muscles so you can keep building muscle day-to-day then week to week then month to month then year to year.

    So let's get into the program...

    When it comes to the total number of repetitions you'll be doing, you will be doing either daily undulating periodization or weekly undulating periodization.

    This means that you can alternate between six reps and 12 reps for every single training session (this is daily undulating periodization) or you can alternate between six reps and 12 reps each week (weekly undulating periodization).

    I would suggest alternating weekly for your first time through this program and then daily for every other time.

    So, you will progress in the six repetitions and in the 12 repetitions separately but consistently. Your six repetitions should increase corresponding to your previous six repetitions workouts. The same is true with your 12 repetition workouts.

    The goal is to provide strength and hypertrophy progression so that you hit different possible muscular growth mechanisms. In general, more often than not, if you're not getting stronger then you're not getting bigger.

    Now...

    Before you email me about not enough exercise variety, not hitting your muscles from a bunch of different angles, knots burning out your muscles every single day, or anything else that is complete bro science or old research, try the program and work hard at it, and you will see that you've been training wrong for years. You'll also see your muscles develop like never before.
    Rounds 2+
    How To Make Continued Progress
    Well, you just finished the 12-week program and now you're all set for life. You developed muscle and lost fat to recomp your body so now you have your physique forever. All it took was 12 weeks and you were able to build 50 lb of muscle and lose 100 lb of fat to become a professional bodybuilder...

    If only it worked that way...

    Body transformation and building a fitness model physique takes more than just 12 weeks of training. It can take some people 6 months to a year just to get to the maintenance phase. Then you have to maintain your muscle while trying to make constant little improvements.

    What I'm trying to say is this: you will need to go through multiple rounds of this program to keep making continued progress.

    So how do you do that?

    What I would suggest for a continued progress is to add volume in the form of total sets per muscle group per week as needed. This means adding a single set to the major exercises each round.

    For example, if you're doing three sets of squats for the first time through the program, the second time you can do four sets of squats one day a week. Then, four sets of squats every training session instead of three sets. This will slowly increase your total volume for continued overloading without over training.

    Next, you can adjust your exercises as needed.

    This would be adjusting from barbell to dumbbell or cable. It can also be adjusting from machine exercises to free weight exercises. You could even switch to exercises that hit slightly different muscle functions, for example, switching from wide grip pull ups to reverse grip pull ups.

    In general, if you're progressing in weight every single training session or at least weekly for your exercises, then you are still on the right track and will, more than likely, be causing muscle growth.
    Our Diet Strategy: The Cut
    The Recomp Stage
    Nutrition is the yin to strength training yang. Both are needed for building muscle. There's no 70% nutrition, 30% exercise rule. Your body doesn't work that way.

    Strength training tells your body to start to build muscle and nutrition provides the energy and building blocks for that muscle. If you didn't strength train your body wouldn't build muscle. If you didn't eat the correct amount of protein, then your body wouldn't have the necessary building blocks for muscle.

    In multiple of the fitness model physique jumpstarter videos I discussed dieting for building muscle, losing fat, and long-term success.
    Just to recap, you work out to build muscle. Then you eat the correct quality of foods to build muscle. You will then eat the correct quantity of food to lose fat. Finally, you want to make it sustainable for the long term.

    The fitness model physique program has three different phases for your diet program.

    The first phase is your recomp phase. The goal is to form a simple eating routine that you can stick to to cut out excess body fat while building muscle at the same time.

    This phase is normally the longest for people, especially if you have a higher level of body fat.

    We will be looking to lose around 1% body fat a week until we are down to about 12% body fat for males and 20% body fat for females.

    Losing around 1% body fat is a good average weight loss goal for most people. It's not too fast and it's not too slow, plus it gives us an easy target to strive for.

    I want to make your life super easy when it comes to dieting and calculating out your calories so I created a calculator that will determine exactly how many calories you should be eating for each meal.

    Next, your eating strategy will follow a quarter quarter half sustainability routine.

    You will consume a quarter of your calories and protein for one meal when you are at least hungry, quarter of your calories and protein for a second meal when you are also not very hungry, and then half of your calories and protein in one large meal when you are typically very hungry during the day.

    Your quarter meals should be a routine meal that's healthy. Try to eat about the same thing for every single meal for your quarter meals and to make them as healthy as can be while still being able to stick to the diet.

    You're half meal will be a freestyle meal. This meal will be different every single day. It will allow you to enjoy your food when you are very hungry.
    As well, since two of your meals for the day are standard routine meals that you will consume almost every single day, you will get to the point where you don't have to track these meals. The only meal that you will need to track calories and protein for is your freestyle meal.

    This will make your life and diet plan far simpler and easier to stick to.

    Watch the video to understand how many calories you should be eating in a day for the recomp cutting phase.
    The Recomp Protein Timing Diet
    The Recomp Stage
    Nutrition is the yin to strength training yang. Both are needed for building muscle. There's no 70% nutrition, 30% exercise rule. Your body doesn't work that way.

    Strength training tells your body to start to build muscle and nutrition provides the energy and building blocks for that muscle. If you didn't strength train your body wouldn't build muscle. If you didn't eat the correct amount of protein, then your body wouldn't have the necessary building blocks for muscle.

    In multiple of the fitness model physique jump-starter videos I discussed dieting for building muscle, losing fat, and long-term success.
    Just to recap, you work out to build muscle. Then you eat the correct quality of foods to build muscle. You will then eat the correct quantity of food to lose fat. Finally, you want to make it sustainable for the long term.

    The fitness model physique program has three different phases for your diet program.

    The first phase is your recomp phase. The goal is to form a simple eating routine that you can stick to to cut out excess body fat while building muscle at the same time.

    This phase is normally the longest for people, especially if you have a higher level of body fat.

    We will be looking to lose around 1% body fat a week until we are down to about 12% body fat for males and 20% body fat for females.

    Losing around 1% body fat is a good average weight loss goal for most people. It's not too fast and it's not too slow, plus it gives us an easy target to strive for.

    I want to make your life super easy when it comes to dieting and calculating out your calories so I created a calculator that will determine exactly how many calories you should be eating for each meal.

    Next, your eating strategy will follow a quarter quarter half sustainability routine.

    You will consume a quarter of your calories and protein for one meal when you are at least hungry, quarter of your calories and protein for a second meal when you are also not very hungry, and then half of your calories and protein in one large meal when you are typically very hungry during the day.

    Your quarter meals should be a routine meal that's healthy. Try to eat about the same thing for every single meal for your quarter meals and to make them as healthy as can be while still being able to stick to the diet.

    You're half meal will be a freestyle meal. This meal will be different every single day. It will allow you to enjoy your food when you are very hungry.
    As well, since two of your meals for the day are standard routine meals that you will consume almost every single day, you will get to the point where you don't have to track these meals. The only meal that you will need to track calories and protein for is your freestyle meal.

    This will make your life and diet plan far simpler and easier to stick to.

    Watch the video to understand how many calories you should be eating in a day for the recomp cutting phase.
    Phase 1: Advanced Recomp Protein Timing Diet
    The Advanced Recomp Cut
    The first phase of your nutrition program as an advanced trainee, is to get you to recomp your body and get you to an optimal muscle building body fat percentage.

    This can be done a thousand different ways but the goal with this first phase is simplicity with some advanced nutrition techniques.

    As I stated, our goal is to build muscle while losing fat at the same time. Your body's pretty good at partitioning nutrients so you can do both.

    As well, there tends to be a range of body fat percentages that are optimal for muscle growth and overall health. Too much body fat and your body's not processing nutrients correctly. Too little of body fats and your bodies using nutrients for energy instead of growth.

    We will look to get to the lower end of this optimal body fat percentage range by the end of phase two.

    For this phase, phase one, we will work to be in a caloric deficit that is exact for our body fat percentage. If you have a higher body fat percentage you will be in a larger deficit than if you are closer to the percentage we are shooting for in this phase.

    As an advanced trainee, you should at least understand the basics of nutrition and be able to put together a daily eating schedule.

    Over the three phases of this nutrition program, we will look to optimize your eating schedule by slowly implementing more advanced nutrition techniques, like nutrient timing.

    To phrase it a different way, you should understand what to eat and how much to eat to build muscle (otherwise you are more than likely not an advanced lifter), the final variable to add is when to eat.

    Let's get into it.

    First things first, I highly recommend you purchase the ability to use the perfect nutrition program quiz to do all your calculations for you.

    For this first phase, males will cut down to 12% body fat and females will cut down to 20 to 22% body fat. Again, while building muscle at the same time.

    We will look to keep our eating simple so we can keep it up long enough to get down to those body fat percentages. To do this, all we will be looking to do is time out our protein intake.

    Instead of consuming meals where you are just looking to hit your exact macronutrients or calories, what we will look to do is hit our exact calories, exact protein intake, and eat our protein at specific times and in specific quantities based on when we strength train.

    As an advanced strength trainee, your anabolic window is down to about 10 hours post-workout. This means we will look to consume a majority of our protein within 10 hours of finishing our workout.

    Since I don't know exactly when you work out, you will need to determine the 10 hours that you are within your anabolic window. Please note that if you work out at night your anabolic window could still be in effect the next morning.

    Here's how we will timeout our protein:

    You will consume 1-1.2 g of protein per kilogram body weight within your anabolic window.

    You will consume 0.6-0.8 grams of protein per kilogram body weight outside of your anabolic window.

    Then, match the exact number of calories you should be eating by spacing them out however you would like.

    I would highly suggest making a daily schedule and a routine for eating so that way you don't have to track calories because you will be eating the same thing almost every single day.

    Recalculate your optimal protein intake and optimal caloric intake weekly or every other week as your body adjusts.

    Keep on phase one until you reach 12% body fat for males and 20 to 22% body fat for females.

    Then move to phase two where we will look to slow down our fat loss and add in even more advanced nutrition strategies!
    Phase 2: The Nutrient Timing Aesthetic Cut
    The Final 4% Steady Cut
    Once you have completed phase one of the elite nutrition strategies, you should be at 12% body fat for males and about 20% body fat for females.

    As well, you should have a good grasp on timing your meals around when you work out and your anabolic window.

    If you are still struggling with losing fat at the optimal pace while also building muscle at the same time then phase two will become very difficult for you.

    In phase two of the elite nutrition strategies we will look to make a cut of about 4% body fat at a pace that allows us to continue to build muscle and have enough energy to train hard.

    Males will look to get down to around 8% body fat and females will look to be around 16% body fat.

    This is the lower range of body fat percentages that still allow you to put on muscle and continue to improve your physique.

    Anything below these body fat percentages is not sustainable and will hinder muscle growth. Therefore, if you're looking to drop below these recommended body fat percentages, realize that your sacrificing muscle growth for a slightly lower body fat percentage.

    Let's get into the strategy that I recommend to make this little cut.

    As I already stated your percentage of caloric deficits will be decreased. This means that this cut will take longer.

    Slow and steady wins the race... And doesn't lose muscle mass along with their fat.

    The eating strategy that I recommend for a cut down to a low body fat percentage is to eat as healthy as possible while timing out your protein and back loading your carbs and fat.

    Research has shown that eating healthy mixed meals actually results in more and easier fat loss. This is due to the thermogenic effect of food. Basically, by eating meals that consist of protein, fats, and carbohydrates (mixed meals), your body burns more calories processing the meal. As well, if The meal contains healthy foods like lean animal sourced proteins, fibrous unprocessed and whole carbohydrates, and healthy fats like monounsaturated fats and polyunsaturated fats, then you will burn even more calories during digestion.

    Next we will continue timing our proteins so that our body has more amino acids within our anabolic window. This will be the same as phase number one.

    However, we will look to also place more calories within our anabolic window by backloading our calories and consuming larger meals within the 10 hours of finishing our strength training.

    Research has shown that it's possible that by timing out your calories to match your protein timing, it might help with increased muscle growth.

    So by adjusting our diet by making it healthier and timing out our macronutrients, we will help to increase the number of calories we burn in a day while also helping continue to build muscle.
    Phase 3: The Elite Maintenance Diet
    Maintaining Our Low BF% While Still Building Muscle
    Once you have completed phase one of the elite nutrition strategies, you should be at 12% body fat for males and about 20% body fat for females.

    As well, you should have a good grasp on timing your meals around when you work out and your anabolic window.

    If you are still struggling with losing fat at the optimal pace while also building muscle at the same time then phase two will become very difficult for you.

    In phase two of the elite nutrition strategies we will look to make a cut of about 4% body fat at a pace that allows us to continue to build muscle and have enough energy to train hard.

    Males will look to get down to around 8% body fat and females will look to be around 16% body fat.

    This is the lower range of body fat percentages that still allow you to put on muscle and continue to improve your physique.

    Anything below these body fat percentages is not sustainable and will hinder muscle growth. Therefore, if you're looking to drop below these recommended body fat percentages, realize that your sacrificing muscle growth for a slightly lower body fat percentage.

    Let's get into the strategy that I recommend to make this little cut.

    As I already stated your percentage of caloric deficits will be decreased. This means that this cut will take longer.

    Slow and steady wins the race... And doesn't lose muscle mass along with their fat.

    The eating strategy that I recommend for a cut down to a low body fat percentage is to eat as healthy as possible while timing out your protein and back loading your carbs and fat.

    Research has shown that eating healthy mixed meals actually results in more and easier fat loss. This is due to the thermogenic effect of food. Basically, by eating meals that consist of protein, fats, and carbohydrates (mixed meals), your body burns more calories processing the meal. As well, if The meal contains healthy foods like lean animal sourced proteins, fibrous unprocessed and whole carbohydrates, and healthy fats like monounsaturated fats and polyunsaturated fats, then you will burn even more calories during digestion.

    Next we will continue timing our proteins so that our body has more amino acids within our anabolic window. This will be the same as phase number one.

    However, we will look to also place more calories within our anabolic window by backloading our calories and consuming larger meals within the 10 hours of finishing our strength training.

    Research has shown that it's possible that by timing out your calories to match your protein timing, it might help with increased muscle growth.

    So by adjusting our diet by making it healthier and timing out our macronutrients, we will help to increase the number of calories we burn in a day while also helping continue to build muscle.
    Phase 2: The Shredding Diet
    The Aesthetic Cut Stage
    Once you have made it past the recomp cut phase and you are at 12% body fat for males and 20% body fat for females then you will begin phase two of your nutrition program.

    Phase 2 is the 8-week shred or the aesthetic cut.

    The goal is to get you to a low enough body fat percentage that you look like a fitness model. The muscles you've been working to build are completely uncovered from any excess body fat.

    We will be aiming for 8% body fat for males and around 14-16% body fat for females.

    It's not optimal for long-term muscle growth and in return long-term aesthetics to go below these body fat percentages. Once you drop below 8% for males and 14 to 16% for females your body does not process nutrients as well for muscle growth.

    So we will get to a shredded body fat percentage that still allows us to build muscle over time and not starve ourselves.

    Now...

    Phase two is eight weeks long because we will slow down the amount of weight that we are losing per week. The lower your body fat percentages the slower you have to lose weight, if you don't want to lose your hard-earned muscle along with it.

    In phase one we were aiming for an average of 1% body fat lost a week. In phase two we will aim for half that.

    This means we will only be in a slight caloric deficit and our shredding timeline will be extended.

    At this point I'm sure you've done the math to notice that we are looking to lose around 4% body fat over this 8 weeks. 12% to 8% for males and 20 to 16% for females.

    Because we have a timeline in place, we will calculate our calories based on that timeline instead of based on our total body fat percentage.

    Next, our diet will change from the quarter quarter half sustainability freestyle routine to timing out our nutrients based on when we strength train.
    You will look to consume most of your protein post-workout and before bed. It will end up being around 1.4 grams per kilogram of body weight post workout.

    This will place a large amount of protein within your anabolic window for continued muscle growth while making your aesthetic cut.
    As well, you will try and switch to an if it fits your macros diet (IIFYM).

    Basically, instead of only worrying about grams of protein and number of calories like we did in phase 1, we will look to consume the correct protein, carbohydrates, and fat per day.

    This will give us a more well-rounded diet. If you would like to make your diets even more well-rounded, and possibly help increase fat loss, while being as healthy as possible, look to consume whole plant-based foods with lean animal proteins.

    Please watch the video to understand the calculator and determine the number of calories you need to eat per day.
    The Nutrient Timing Aesthetic Cut
    The Aesthetic Cut Stage
    Once you have made it past the recomp cut phase and you are at 12% body fat for males and 20% body fat for females then you will begin phase two of your nutrition program.

    Phase 2 is the 8-week shred or the aesthetic cut.

    The goal is to get you to a low enough body fat percentage that you look like a fitness model. The muscles you've been working to build are completely uncovered from any excess body fat.

    We will be aiming for 8% body fat for males and around 14-16% body fat for females.

    It's not optimal for long-term muscle growth and in return long-term aesthetics to go below these body fat percentages. Once you drop below 8% for males and 14 to 16% for females your body does not process nutrients as well for muscle growth.

    So we will get to a shredded body fat percentage that still allows us to build muscle over time and not starve ourselves.

    Now...

    Phase two is eight weeks long because we will slow down the amount of weight that we are losing per week. The lower your body fat percentages the slower you have to lose weight, if you don't want to lose your hard-earned muscle along with it.

    In phase one we were aiming for an average of 1% body fat lost a week. In phase two we will aim for half that.

    This means we will only be in a slight caloric deficit and our shredding timeline will be extended.

    At this point I'm sure you've done the math to notice that we are looking to lose around 4% body fat over this 8 weeks. 12% to 8% for males and 20 to 16% for females.

    Because we have a timeline in place, we will calculate our calories based on that timeline instead of based on our total body fat percentage.

    Next, our diet will change from the quarter quarter half sustainability freestyle routine to timing out our nutrients based on when we strength train.
    You will look to consume most of your protein post-workout and before bed. It will end up being around 1.4 grams per kilogram of body weight post workout.

    This will place a large amount of protein within your anabolic window for continued muscle growth while making your aesthetic cut.
    As well, you will try and switch to an if it fits your macros diet (IIFYM).

    Basically, instead of only worrying about grams of protein and number of calories like we did in phase 1, we will look to consume the correct protein, carbohydrates, and fat per day.

    This will give us a more well-rounded diet. If you would like to make your diets even more well-rounded, and possibly help increase fat loss, while being as healthy as possible, look to consume whole plant-based foods with lean animal proteins.

    Please watch the video to understand the calculator and determine the number of calories you need to eat per day.
    Phase 3: The Maintenance Phase
    How to keep a low bodyfat percentage year round
    At this point in the program you should be hovering around 8% body fat for males and 14 to 16% body fat for females.

    The hard work is done. Getting down to a low enough body fat percentage to expose your hard-earned muscle while not losing muscle mass and even building muscle mass, is the hardest part.

    Now is the time to enjoy all the fruits of your labor and simply work to keep the physique you have while also making continued progress.

    You don't want to do all the hard work to get down to a low body fat percentage just to rebound back up.

    That's where this section comes in handy.

    In this third phase we're going to look to switch from cutting to maintenance. Maintenance is far easier than cutting and far easier than a lot of people make it out to be.

    The goal is to be within 100 to 200 calories of what you actually burn in a day while not worrying about what you eat.

    By this point in your nutrition journey you should understand about how much food to eat to lose weight slowly and the number of calories or macronutrients in specific foods and serving sizes.

    So, we will look to use this newfound intuition to eat about the same amount of calories as previously and the same amount of protein for optimal muscle growth.

    If you are within 100 to 200 calories of your determined maintenance caloric intake, then you are golden.

    I say 100 to 200 calories because as time progresses you can easily drop the number of calories that you eat in a day slightly for a week, or vice versa if you're not gaining muscle mass.

    This is the difference between having a slightly smaller or larger serving for one meal.

    Your weight will naturally fluctuate but you can easily do a micro cut or micro bulk weekend and week out if you notice you're losing or gaining fat or muscle. All it takes is a slight adjustment of calories for a few days.

    That gives us a maintenance phase that is stress-free and sustainable.
    The Elite Maintenance Diet
    How to keep a low bodyfat percentage year round
    At this point in the program you should be hovering around 8% body fat for males and 14 to 16% body fat for females.

    The hard work is done. Getting down to a low enough body fat percentage to expose your hard-earned muscle while not losing muscle mass and even building muscle mass, is the hardest part.

    Now is the time to enjoy all the fruits of your labor and simply work to keep the physique you have while also making continued progress.

    You don't want to do all the hard work to get down to a low body fat percentage just to rebound back up.

    That's where this section comes in handy.

    In this third phase we're going to look to switch from cutting to maintenance. Maintenance is far easier than cutting and far easier than a lot of people make it out to be.

    The goal is to be within 100 to 200 calories of what you actually burn in a day while not worrying about what you eat.

    By this point in your nutrition journey you should understand about how much food to eat to lose weight slowly and the number of calories or macronutrients in specific foods and serving sizes.

    So, we will look to use this newfound intuition to eat about the same amount of calories as previously and the same amount of protein for optimal muscle growth.

    If you are within 100 to 200 calories of your determined maintenance caloric intake, then you are golden.

    I say 100 to 200 calories because as time progresses you can easily drop the number of calories that you eat in a day slightly for a week, or vice versa if you're not gaining muscle mass.

    This is the difference between having a slightly smaller or larger serving for one meal.

    Your weight will naturally fluctuate but you can easily do a micro cut or micro bulk weekend and week out if you notice you're losing or gaining fat or muscle. All it takes is a slight adjustment of calories for a few days.

    That gives us a maintenance phase that is stress-free and sustainable.
    Introducing The Elite Physique Trainings
    Introducing the last fitness and nutrition program you will EVER need: The Elite Physique Coaching Program.

    Use Adaptive Feedback Training to solve the “missing link” so you shatter impossible plateaus and unlock unlimited muscle growth, endless superhero strength, and ooze confidence at the gym, beach, and office.

    This isn’t just some coaching program. You’re going to get a full-on course so you become a certified Adaptive Feedback Training expert and know how to build a brutally effective program tailored to your body.

    However, this isn't some personal trainer course that makes you read excessively long chapters that bore you but never really tell you what to do. Instead, everything is simple and straightforward. No added fluff and wasted time. 
    Lifetime Of Coaching
    You’ll inevitably need... more guidance, have your questions answered, and have accountability to a coach you’d hate to disappoint. After all, this is a coaching program!

    That’s why you get live weekly coaching calls 2x per week in our private community in which you can ask me anything your heart desires.

    I’ll coach you by helping you create your workout plans, design your nutrition plans, and dial everything in so you are 100% equipped to build a body worthy of being graced on a magazine cover.

    I’ll be holding your hand and walking you along every step of the way.
    Learn Anywhere, Anytime, And How You Like
    When you join the program, you get instant access to an online private member's area that you can login to anywhere and at anytime. 

    The trainings are highly condensed and straightforward so you can get results and implement everything instead of wasting time getting confused by excess information. 

    To help you get results, everything is provided in video format with precise video scripts so you can learn the way that suits you best.

    No more reading boring books or watching excessively long lectures on material you don't care about. Understand only what you actually need to know to be able to build an elite level workout and nutrition program completely optimized and individualized to be the perfect program for YOU.
    Adaptive Feedback And The "Missing Link"
    The missing link is the gap between your workout program and what your body actually demands at that moment.

    Imagine performing 8 reps when you could have done 12. On the other hand, imagine lifting 255 lbs when your body could only handle 245 lbs that day.

    Our genetics, lifestyle, stress levels, training experience, how we feel on a particular day, and so on all affect our performance. If you don’t match your training to your body’s feedback, it’s like your body’s calls are being sent to voicemail.

    The ONLY coaching program guiding you step-by-step to your elite fitness model dream body
     Elite Physique Course
    Build Muscle The Most Scientific Way Possible
           
    We took the unknown gray area of how to build muscle and turned it into a science. While others throw a bunch of exercises, reps, sets, and more together, we crafted everything so it builds on itself perfectly to get you real results for life. You learn step-by-step-by-step exactly what to do without getting overwhelmed or having to learn unnecessary science. 
     Adaptive Feedback And Autoregulation
    The missing link between your body's and program's demands

    If you are currently not using AFT, your program is suboptimal. Every person is unique and the way they adapt to their program is unique. Adaptive feedback uses that individuality to create a strength training program that will always be exactly what you need yearly, monthly, weekly, and even daily. It truly is the difference between becoming elite and anything else.
     Advanced Nutrition
    Elite-Level Nutrition Guidance

    No more estimating your calories, losing muscle on your cuts, and gaining excess fat on your bulks. A completely optimized nutrition program is necessary to build muscle, lose fat, and do it all at the perfect pace to stay lean, muscular, and aesthetic year round.
     Expert Coaching To Ensure Results
    2x Weekly Live Coaching Calls

    Every single week we host 2 live coaching calls to ensure you are able to get the results you want. 

    Everyone needs help and advice when tackling new challenges but true experts are out of reach for most people. Our clients also get 24/7/365 access to experts on Facebook and email support.
    Program Step-By-Step Process
    The Elite Physique Coaching Program is comprised of 7 modules that educate and guide you so you can optimize and individualize everything
    Module 1: Creating A Foundation
    We’ll cover the secret to triggering endless muscle and strength gains like clockwork and get the fundamentals out of the way so you grab low hanging fruit for fast results!
    Module 2: Determining Improvements
    You’ll get the step-by-step checklist to cutting vs bulking…

    And determine the truth about your personal genetic potential...

    So you add rock-hard muscle to your frame and trim inches off your belly, love handles, chest, and thighs with ease.

    Module 3: Advanced Nutrition
    We’ll dive into the ‘end all be all’ guide to determining exactly how much and what to eat for an Adonis Physique... 

    Down to the calorie so you lose fat and gain muscle at the same time and at the perfect pace. Yes, there is a perfect and precise pace.
    Module 4: Macro Program Variables
    You’ll discover the exact volume, sets, frequency, and which elite training routine is best for you.

    Stop taking a shot in the dark and calculate out exactly what you should be doing. 
    Module 5: Micro Program Variables
    Here you’ll get exclusive access to my treasure chest of elite training strategies to dial in your workout every day including your intensity, progression, volume, and exercise order.

    Everything is so precise that you even determine EXACTLY how many reps you should be doing for each and every individual exercise so your program matches your bodies demands.
    Module 6: Adjustments And Additions
    You’ll get the masterclass on warming up to perform like an Olympian and bulletproof your body against injuries. Plus the ultimate guide on cardio, strategic overreaching, nutrient timing, and other vital components you’ll need to unleash the apex predator within you.

    It's the little adjustments that take your from good to great to elite.
    Module 7: Becoming Elite
    Here we’ll put it all together to create your customized, world-class program using Adaptive Feedback Training for a truly elite physique. 
    Bonuses!
    The Plug and Play Workout Templates are done-for-you workouts. All you have to do is plug in some specifics and you got yourself a killer workout routine with every set, rep, and so on.

    I really want you to succeed so as a bonus I am going to give you my toolbox of materials that includes everything you need to crush your diet and your workouts.

    I invented an eating strategy that has been getting not just me, but my clients, amazing results. However, you still have the problem of needing to make the food. How about I teach you step-by-step how to hire a personal chef for the cost that you would normally spend on making your food?
    About Nick Schlager
    Just in case you were wondering why I created this program...
    My name is Nick Schlager. I’m a former NCAA Division 1 wrestler and self-titled ‘scrawny guy’.

    Nowadays, I’m an online fitness coach helping ambitious men and women turn their average-looking bodies into elite fitness model physiques that turn heads and ooze ‘apex predator’ in all areas of life.

    Don’t get it twisted. I’m not some fitness influencer. I’m barely even on social media. And I’m definitely not some genetically gifted fitness guru preaching bro-science.

    I’ve spent over 10 years training hundreds of people from gym newbies to elite top-level athletes.

    And over $10,000 on fitness education to hone my skills...including by forking over thousands of dollars to professional bodybuilders and pro strength & conditioning coaches to coach me.

    Unlike many others in the fitness industry, I wasn't blessed with the genetics of Zeus, so I couldn’t get away with nonsense. I had to truly become an expert to make progress.

    I’m simply coaching men and women so they can build an elite physique too...even if they lost the genetic lottery or have failed 1000 times before.
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