Shapeshifter Training Program
*Highly customizable*
From training frequency to equipment needs and exercise selection - adjust what you need to what you’re working with in just a few clicks. The base model of this program is a classic Push/Pull/Leg split and expands into another classic training split: “The Bro Split,” when the training frequency is increased. This provides a flexible training template that one could be comfortable following, whether you’re a competitive bodybuilder prepping for a show or just trying to take your workouts to a new level and want a solid base framework.
This program works across a wide set of rep ranges, ranging from 4 reps on box squats to a 20-rep set of Bulgarian split squats. This is an important component, as the 3-20 rep ranges all induce muscle growth. This program covers the entire field, ensuring no stone is left unturned. What if four reps are optimal? This program covers it. Twelve reps? Same story. Fifteen reps? Same story. 20 reps…. You get the point. This is a scientific approach to bodybuilding. Maximum hypertrophy.
The exercises can also be adjusted, allowing modifications for equipment, weak points, etc.
*3-5 training days/week is optimal.
I did critical mass for a while, which I love. This is nice to change it up, and I'm gaining strength quickly. I'm running it as PPL, Rest, repeat and seeing great results. Thank you to Justin Harris and Thomas Lackie for breathing some REALNESS into an industry full of people selling BS.
This is a super easy program to follow. Given the option to do 3-5 days a week I chose 4(works best with my lifestyle). Super customizable, I have a garage gym so my equipment is limited but there are plenty of movement options for each muscle group. On my road to only fitting through doors sideways and this will help me get there.
I'd recommend this program to anyone, regardless of experience level. It's extremely flexible and offers great guidance no matter how you prefer to lift. Despite having a ton of information included, it's easy to understand, quick to implement, and definitely effective.
I’ve been searching for the right split for years. Most programs are to generic or simple. This program is well designed and has show great results in a short amount of time. It also provides movement options to keep it interesting.
I have been following this training program which is very challenging and instantly made me very much focused in gym due to the clear explanation of the workout movements which includes primer movement at first to prevent injuries and power movement to train explosively along with bodybuilding/blood pumping/muscle combination movements all with a reference video attached to them so that i can understand the form and range of motion in a better way. I can honestly say that the desinger of this program has a lot of practical and scientific knowledge in the nutrition, training and hypertrophy. Seriously a gamechanger 💪💪💪
