If you haven't downloaded "The Jacked Yak Plan," here's a link to check it out: https://garagegymbro.gumroad.com/l/krqnz
This ebook has 3, 6 week muscle building programs. The goal is to put on more muscle with just 4 sessions per week. Each session should last between 30-45 minutes. You will learn the benefits of progressive overload and double progression training, along with a simple program design proven to work with many of my in-person clientele for improving hypertrophy in just 6 weeks.
This 32 page PDF includes 3 simple, very effective muscle gain programs, nutrition tips for creating a positive muscle gaining environment, sample meal plan, program design and explanation, exercise list, and 3 sample "do this" routines.
These programs are just 3-4 days per week, 30-45 minutes per session, but with plenty of volume & intensity to maximize gains and get some serious "pumps."
You can use these programs with kettlebells, dumbbells, barbells, machines, a full commercial gym, or any combination of all the above.
I've intentionally created the programs to be suitable for home gym trainees and gym goers alike. You don't need a lot of space or time to do any of these plans.
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