**Compound Exercises Are King**

I had already been training for about a year and a half and had achieved respectable results, even though my diet was far from perfect. But after only four weeks on this program, I would estimate that my strength has increased by at least 15% across almost every exercise, possibly even more.

What has surprised me the most is the added size in my arms and legs. I am not someone who takes progress pictures. I am a 43-year-old guy who values his privacy and honestly dislikes social media. But when I notice the difference, my wife notices it, and close friends tell me it is obvious that I am doing something differently, then I know the results are real.

I started the program weighing 89 kg (180 cm tall) with at least 28% body fat. Today I weigh around 90 kg, but I am cerntanly below 25% body fat. Of course, I also improved my diet, but I could not be happier with the results this program its giving me.

Thank you, Jeff. I am looking forward to finishing this program and continuing with the next Powerbuilding levels. I have never been someone who trains purely for hypertrophy, but apparently this program is helping me build both strength and muscle.

You are a legend. "Aguante Jeff" from Argentina, and a huge thank you!

Week 5 so far, I can feel myself getting stronger and visibly more muscular

Amazing guide! I'm still reading it, but so far it has been great, all the information and it's well explained. My only minor comment is that it would be great to have a future version with all the metrics in KG and ML instead of LBS and OZ.

it's comprehensive and usefull, good job Jeff

I love the way Jeff has broken everything down into simple to understand topics. He has obviously done a ton of research, but has a knack for putting it all together in a way that is practical and applicable.