Complete Physique Pro
12 Weeks · 50 mins · Gym
Level
Advanced
Type
Weightlifting
Location
Gym
About The Fitplan® Program
If you’re looking to pack on some muscle mass and really define and sculpt your body, my plan is the one for you. Designed with a three-phase system, we’ll be working on gaining major muscle and increasing your overall strength and muscle definition. It’s not just about how sculpted you can get, but also how strong you’ll be once you’ve completed all three phases. We’ll be using a combination of free weight lifting along with supersets to get you to your desired body.
In Phase 1, our overall goal is to pack on muscle mass and gain strength through free weight lifting. The aim here is to really build up your strength and see improvement with every muscle group. Your focus will be on lifting almost entirely with free weights and only working abs twice a week. During this first phase, it’s imperative for you to be keeping your caloric intake between 16-20 calories per pound of body weight. Your diet should be made of 40% Protein, 45% Carbs, 15% Fat. Even on your rest days you should be eating the same amount as during your lifting days. This is essential for building muscle and increasing strength. After four weeks in this phase, we’ll move on to the second.
The next four weeks in Phase 2 will be spent focusing on greater muscle definition and shape. This is where you’ll really be able to see your progress and isolate your muscles for a more symmetrical physique. It won’t always be about adding some weight but more about keeping the intensity high. It’s less about getting stronger and has more to do with maintaining the strength you gained in Phase 1 along with toning and shaping the muscle itself. After this, you’ll be on to the very last phase.
Phase 3 will help you bring out greater muscle conditioning and detail. There will be a shift toward more specific exercises that will work smaller ancillary muscle groups. This will help bring out greater muscle conditioning overall. The focus of each workout should still be with full intensity but rather than focus on overall weight, the emphasis should be more controlled repetitions and a deep muscle contraction. At the end of each rep, you will consciously squeeze the muscles being trained. After all three phases are completed you’ll be stronger and have greater muscle definition all over your body, which is the ultimate goal with my plan.
About Rob Riches.
I first became interested in weight training when I was 15 after years of mountain biking. I did my first fitness competition at 21, and over the next decade completed in almost 30 shows, winning two world championships titles. When I first started training, there were very little people around who shared my same passion and enthusiasm for training. I had no one to ask advice from, and had to learn it all myself. My hunger for knowledge towards physiology, anatomy, and nutrition, meant I was constantly reading and learning, and would carefully monitor the results throughout my own training, which I am grateful for the physique I have and the lifestyle I live today. I am still continuing to learn, and progress both my training and physique. I am continually inspired and motivated by seeing a new generation of fitness enthusiasts learn and grow, and believe that my program here is the best advice I can offer to anyone to help fast track their progress.
Rob Riches' Fitplan® Programs
Set your goals high, and let’s get to work turning them into reality!