I want you to look in the mirror and think: Wow, what a stud. I want to notice the other that you have built muiscles and become more defined. This is why this program was developed and tested. But you also have to go through with it. In Chapter 2 I tell you what constitutes proper training. This is based on practice and is not just a Homer’s pen. You have to understand that only high intensity leads to the goal. I want you to make maximum progress in 12 weeks, you Adonis warrior!

You can choose between 2, 3 or 4 training days per week. I give you this choice because everyone has a different amount of time in their lives for sports. Sport should enrich your life, but not determine it. You decide how often you train, I’ll tell you how you train. I can tell you from my experience as a personal trainer that you can improve your body from 2 / week training. The more training the faster, of course. But with each variant you become more aesthetic and stronger!

The training cycle is designed for 12 weeks, divided into 3 phases. Each phase has a new training plan. After 12 weeks you start all over again, but at a higher level. Rome was not built within one day either. Even so, you should see rapid progress. I took the best exercises and incorporated them. We do all. Structured in a sensefull way, of course.

The nutrition section provides everything you need to know about this topic.