12 weeks, on the other hand, allows you to make small tweaks to your usual training plan that encourage progression without drastic measures. “It’s a digestible and manageable time frame.

This book will guide you through a 12-week dumbbell strength-training plan designed to help you get the results you’re looking for. It’s basically like having a personal trainer in your back ...

But with so many workout ... weeks. Once you’ve completed the full four weeks of this plan, consider adding in the third day. Start with medium weights that will challenge you for 10 to 12 ...

This approach is his ‘boring but big’ template. In Wendler’s own ... and leading to new strength and size gains. Training four times each week, you’ll begin each session with your heavy ...