This program is perfect for anyone who:
- Lives a busy life
- Wants intense, fast workouts
- Wants to build muscle efficiently
- Is looking for something new in the gym
I wrote this program for busy people who need fast, intense and effective workouts. Each training session is structured so you can get in and out of the gym in under 45 minutes!
Because everyone has different availability, I created a 2-day, 3-day, 4-day, and 5-day per-week version of the Essentials Program. Simply pick and run the version that you think you’ll be able to adhere to the best based on your schedule.
This program is perfect for anyone who wants to make the most of their time in the gym, but not spend half their day there. In these workouts we’ll be using high levels of intensity and advanced time-saving techniques to make each workout as efficient as possible!
The primary goal of this program is to optimize hypertrophy within 45 minute training sessions done 2-5x per week. There simply won’t be enough time to have 3-4 sets of each exercise, so most compound exercises will have 2-3 hard sets, while most isolation exercises will be limited to just 1-2 hard sets per exercise. This offers the unique opportunity to focus much more on the quality, rather than quantity, of the sets you perform. The reduction in set quantity will ensure that set quality is maximized for each and every set you do.
In my coaching experience, a lower volume high intensity approach almost always leads to better focus and execution in the gym. Rather than just “going through the motions” for the first few sets of an exercise, most people find that they execute better when they only have 1-2 sets to get the job done. In turn, this can help to reduce junk volume, as there is no chance of doing “wasted” extra sets or sets that are not sufficiently stimulating the target muscle.
To avoid monotony and increase enjoyment through periodic novelty, this program is divided into three training blocks. You will progress with the same exercises for four weeks before they are swapped out for new ones. You will find exercise substitutions next to each exercise that you can use according to your own preferences and availability.
Rather than being able to rely on increasing the volume from week to week, this program places a heavy emphasis on strength progression or “beating the logbook.” You can log your workouts by printing out the PDF and writing on the paper.
This program is NOT just an eBook. In addition to everything above, you also get a full excel sheet for recording the exact weights you use for each lift.
For the first time I feel like I know exactly what I'm doing in the gym and where the gains are really coming from. I wish I'd had this years ago.
I have been an active person for my entire life, however I didn't have much experience with strength training in the gym. Jeff's program has made my first foray into this space seamless. Having a daily program to follow with easy to understand instructions and insightful information has resulted in me not missing a day of training. I would recommend this program to anyone.
I've been power/olympic lifting for 10+ years and recently took some time off. I lost about 10-15 lbs of muscle mass and was looking for something that was efficient and effective to get back to where i was. Started off with the 2x/week program which was a bit too bare bones for me, but i've been doing the 3x/week program for 6 weeks now and im really pleased thus far.
I'm seeing some gains and I'm excited to see how the next month goes. Just finished my 4th week on the program.
I would love to follow up in another 4 weeks.
The Essentials Program is incredible. First and foremost it is packed with information as to why you are doing the program is formatted the way it is. Second, it provides a huge amount of choice and flexibility in the workouts. Third, it firs a packed schedule. Finally, and most importantly it works. I have been an athlete since I was 6. Now that I am in my thirties I am only lifting to build my body and stay healthy. This program am has served both goals. In the first month I lost weight, built muscle, and enjoyed going to the gym more than I ever have before.
Great program, well worth the money.
I designed this program so it can be run with minimal equipment. Because of the exercise substitutions included, you can easily run it with very basic equipment. There are a few cable and machine exercises included as well, but in the event you don’t have access, there are always substitutions provided.