This program is designed for athletes, to help generally build muscle mass and increase strength and power. This program is made up of 2 blocks. Block 1 being an accumulation (hypertrophy) block, with the goal of building muscle mass. Block 2 being an intensification (strength) block, with the goal of building strength. The blocks can be completed consecutively, or on their own. Each block is 4 weeks long and consists of 2 days per week.

The program provides a template, athletes then insert exercises into the template, based on their own level of competence and needs (each day can be printed off and the exercises written, in the space provided). Example exercises are provided, see the day 1 and day 2 exercise variations pages.