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You don’t need to find a training split.


You need to create one.


And this course has everything you need to get it done right.


Dr. Eric Helms, our Chief Science Officer, will deliver all the evidence and theory to teach you exactly how to set up your training volume, intensity, and frequency for maximum results.


Then 3DMJ Coaches Alberto Nuñez and Brad Loomis will show you how to take all the scientific recommendations, spread them out into your training week, and track them in a customizable sheet that you can download and tailor to your plan.


By watching this course and studying the principles, you will know and understand more than 99% of the lifters at your gym.


You’ll also be free to intelligently adjust and tweak your training plan without ever having to start from scratch again.

“Bodybuilding Program Design” is one of 25+ courses included in our Vault VIP Membership

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COURSE CURRICULUM

    1. Course Introduction

    1. The Basics of VIF

    1. 3.1 - Size vs. Strength

    2. 3.2 - Counting Volume

    3. 3.3 - Diminishing Returns

    4. 3.4 - Fitness & Fatigue

    5. 3.5 - Deloads

    6. 3.6 Volume Recommendations

    1. 4.1 - Intensity & Specificity

    2. 4.2 - Measuring Intensity

    3. 4.3 - Issues w/ High and Low Reps

    4. 4.4 - Intensity Recommendations

    1. Frequency's Impact on Training

    1. 6.1 - VIF Standards

    2. 6.2 - Considering Overlap

    3. 6.3 - Counting Consistency

WHAT'S INSIDE?

  • 26 lessons
  • 3.5 hours of video content
  • 3 sample programs
  • 4 customizable spreadsheets

HERE’S A SAMPLE VIDEO ON 

“THE ISSUES WITH HIGH AND LOW REPS” 

DIRECT FROM THIS COURSE


“Bodybuilding Program Design” is one of 25+ courses included in our Vault VIP Membership

BECOME A VIP