You’rip 60 workout program pdf seen the Avengers movie, now get the physique. This 6 week plan includes workouts and diet plans designed to turn you into a superhero.
Learn how to get order discounts and FREE fitness gear! We teach you how to do thousands of exercises! Learn how to cook delicious healthy meals and snacks! Learn how real people made their transformations! Order before 6PM EST and your order ships the same day. By the time you read this, you may have seen the new Avengers movie once or even a few times. But wouldn’t it be nice to create your very own Avenger?
Wouldn’t it be great to build a stronger, leaner and more muscled superhero body? The beauty of the program is that it shifts gears every two weeks to keep boredom at bay and to ramp up progress for continued results. Research suggests that periodically changing up a training program is actually a good thing. It keeps the body guessing and progressing! It uses heavy weight, low reps and long rest periods. The second two-week period places greater volume on your body along with some heavy work.
It is a transitional phase to prepare you for the next two weeks. Moderate weight along with a medium rep range and shortened rest periods will be on order. The final two weeks are dedicated to a higher rep range with a few techniques thrown in to keep the intensity high. This phase is almost entirely hypertrophy-focused. You will build more lean muscle while strength takes a temporary backseat. The first two weeks are not only all about recovery and growth, but also acts as a break-in period to get you in the habit of eating the right amounts of macronutrients at the correct times. Think of this time as building your discipline.
The second phase builds on that discipline and provides you with a shift to start the lean down process. Give the program below a try for the next six weeks. Feel free to modify it according to your experience level. Perform the six week program twice back-to-back for a total of twelve weeks. Perform each phase for three weeks instead of two for a total of nine weeks. The choice is yours depending on your goals, time availability, upcoming events or just want to continue the program.
Muscle and strength is the name of the game for the first two weeks. Take a day off after two days of training. For example: Train Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off. 1 cup of skim milk. 1 cup of Greek yogurt, 2 oz. 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, 1 banana. Gatorade or Powerade, 1-2 scoops of whey protein combined with 1 cup of skim milk.
1 cup of mixed vegetables or any vegetable of your choice, 1 medium sweet potato or 1 cup of rice, cooked. Be sure to drink at least one gallon of water throughout the day. 3000 calories, 190 grams of protein, 400 grams of carbs, 70 grams of fat. Build Muscle Like Captain America and Thor! By now you have begun to build a pretty sturdy foundation of strength with a little muscle to boot. Now it’s time to switch gears and turn our attention to packing on some serious muscle by building on our previous two weeks. The next two weeks will be similar in regards to adhering to the four days per week protocol, but now we will add in some volume and higher reps to really get the muscle to react.
1-2 scoops of whey protein combined with 1 cup of skim milk. 2650 calories, 180 grams of protein, 300 grams of carbs, 65 grams of fat. Time to polish it up! Now it is time to put the finishing touches on your new suit of armor! Supersets, reduced rest periods and higher reps are on call for the next two weeks.
Movements are paired according to convenience in a busy gym. The rest period will be taken after each superset is performed. 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, small salad with oil-based dressing. 1 apple, 1 scoop of whey protein combined with water.