Competitive Breed LLC.

This is a 5-day training program for intermediate to advanced trainees that includes three tiers based on your experience level, effective volume and maximal recoverable volume. It bridges the gap between our SoG101 and eXtreme programs. Since not everyone can adhere to the higher frequency and higher volume of the eXtreme program this is a perfect fit for those looking for an effective, higher volume, higher intensity 5-day per week program. 

If you're an advanced lifter and don't want to start with tier 1 then we recommend that you start with tier 2 for one mesocycle before moving onto tier 3. 

SOG eXtreme is a high volume, high frequency, high-intensity training program that is perfect for building muscle mass. It's for Pro Bodybuilders and those that want to look like Pro Bodybuilders! Once you've experienced the training and intensity techniques involved in this program your outlook on lifting will be forever changed. You'll be making gains that you didn't think were possible this far into your weight lifting journey. It's not unusual to be sore each and every week with this program. 

WARNING: THIS PROGRAM IS FOR INTERMEDIATE/ADVANCED LIFTERS. WE RECOMMEND HAVING AT LEAST 2-3 YEARS OF RESISTANCE TRAINING EXPERIENCE.

THIS PROGRAM IS INTENDED FOR SERIOUS LIFTERS. IT IS A HIGH VOLUME, HIGH FREQUENCY PROGRAM WITH ADVANCED INTENSITY TECHNIQUES. IT IS NOT FOR THE FAINT OF HEART OR CASUAL GYM GOER. PLEASE DON'T TAKE THIS LIGHTLY. THAT BEING SAID, EACH WORKOUT CAN BE COMPLETED IN 90 MINUTES TO 2 HOURS DEPENDING ON REST TIMES. 

Feed The Muscle 💪 🥩 , Starve The Fat 🔪 🧈 🔥  .... The official mantra for Competitive Breed athletes and everyone going through a contest prepartion/ fat loss phase! When you're hungry, just remember, you're getting shredded, AND this is your choice! It'll all be worth it fam! 

This FREE DL includes the Week C Day 3 workout (Chest & Back) from the School of Gainz 101 Training, along with the e-book passage for that specific day explaining exercise theory and execution. You will also receive a SoG training log to be able to track progress for this workout!

SoG 101 utilizes a weekly undulating periodization scheme. Week A, is Strength focused, Week B is Hypertrophy focused, and Week C is focused on more metabolic work/strength endurance. Thus, this free workout is a small snapshot of what the entire program has to offer.

This is a FREE Leg Workout from the School of Gainz - Elite Training Program.
Our training programs are designed to maximize muscle hypertrophy and the aesthetics of your physique.

To give you a sample of some of the educational content in our e-books we want to provide you with more than just exercises, sets, and reps to perform in the gym. We want you to have a better idea why you’re doing what you’re doing and learn more about your body. This free workout will go over some

leg anatomy and muscle function, as well as tips on how to execute each exercise.

I hope you enjoy the workout, learn something new and looking forward to seeing you back at the School of Gainz!

Christopher Barakat MS, ATC, CISSN

This is a FREE Training program to help you stay in shape with limited equipment and gym-access. 
Each movement pattern allows you to select from a multitude of exercises based on your equipment availability, or lack thereof, and skill-level. 

This template offers suggestions for 3-day, 4-day, 5-day, and even 6-day training splits! 

All working sets should be performed at an 8/10 rate of perceived exertion (RPE) and I suggest taking your final set of each exercise to true concentric failure. 
 

Our FREE Macro Calculator and progress spreadsheet can take you one step closer to your goals while taking a lot of the guesswork out of your nutrition! 
If you're not sure what macronutrient intakes would be best for your body and your goals, our calculator will custom macros for your needs!

This includes the Week 2 Day 5 workout (Shoulders & Arms) from SOG eXtreme along with the e-book passage for that specific day explaining exercise theory and execution. You also receive hyperlinks to video tutorials for each exercise. 

This program has been designed for day one beginners to intermediates who have 1-3 years of experience. It includes three tiers of training programs that you will advance through over time. Starting with a 3-day, 4-day and finally a 5-day program. Once you've followed 101 you will have built a solid foundation and be on your way to an advanced physique and ready to run our more advanced programs such as Elite and eXtreme in the future. 

You will receive training spreadsheets with all three tiers to track your progress, printable log sheets to take to the gym,  video tutorials, and an e-book explaining the exercise selection, rep ranges, mechanisms of hypertrophy, periodization, and guidance on where to start and when to progress to the next tier.

Unlike other training programs that are set-up to run for 6 to 8 weeks and promise unrealistic results, SoG 101 sets up your training for the next 1 to 2 years. It's worth well beyond what we're charging but our goal is to help as many novice to intermediate lifters improve their physique, confidence in the gym and their understanding of gaining muscle and strength.