What level is this program designed for?

All you need is access to a gym with cables, dumbbells, and barbells. Anyone can complete this program, beginning from a level of minimum fitness. If you are currently injured, it is recommended that you work with a medical professional or personal trainer to make any necessary modifications to accommodate your existing limitations.

What happens over the course of 20 weeks?

The program is designed to pile pounds of lean muscle onto your body. You will begin with 5 weeks of basic strength exercises, then move into 5 weeks of mass building and ab strength building and another 5 weeks of heavier mass building and ab cutting. The final 5 weeks are designed to take the mass that you’ve put onto your body and make you shredded and ripped! Each week includes cardio specifications, but cardio requirements are a minimal part of this program.

What is the cost of the program?

The entire 20 weeks are just $79.99, and include detailed daily workout instructions. You also have full access to the exercise photo and video library at Pacific Elite Fitness.

What happens at the end of 20 weeks?

If you want to pile even more muscle pounds on your body, you can simly return back to week 1 and start again! There are no limits – you can simply cycle through the entire year if desired.

How long are the workouts, and on which days?

You will be lifting weights for 60-90 minutes on Monday, Tuesday, Thursday and Friday (if you have limited time, the workouts that you can “skip” are indicated), and performing abs and cardio for 30-60 minutes on Friday, Saturday, and Sunday.

How many sets and reps do I perform?

Each workout includes clearly indicated sets and reps. You will be lifting a higher rep range during  the first 5 weeks (mostly 8-10 reps) and gradually moving towards 4-6 reps by the third phase of the program (weeks 10-15).

How are the workouts designed?

All workouts are either traditional strength training (perform a set, rest for the specified period of time, then repeat), or supersets (perform back-to-back sets of two different exercises).

How do I know the proper exercise form?

Each workout includes complete access to the Pacific Elite Fitness private video library of exercises, performed by head coach Ben Greenfield

How do I know proper weights and resistance levels?

You will follow the “Rule of 3” for all resistance intensities. This rule clearly states that if you cannot lift within 3 reps of a recommended rep range, you must decrease the weight by 10-15%. If you can perform 3 or more reps above the recommended rep range, you must increase weight by 10-15%.

What type of exercises will I be performing?

This program includes a  mix of multi-joint exercises like bench press, military press and squat, combined with specialized exercises designed by Ben Greenfield, like front plank taps and cable torso twists.

What if I get injured, or miss a week?

It is highly recommended that you substitute a core and recovery week if you experience knee or shoulder problems during the program. Hip and low back problems can further limit resistance training, and several days of rest are recommended for these type of injuries. Most importantly, see a medical professional for complete diagnosis and advice. If you simply miss a week of training, you may need to decrease weights by 10-15% to avoid overtraining or injury.

Does this program include coach support?

At any time while completing the program, you may e-mail basic program-related questions to our coaching staff at elite@pacificfit.net. A question such as “Can I use dumbbells instead of barbells for this exercise?” would be acceptable, while a question such as “Give me 10 different substitutions for the exercises in this workout.” would be outside the scope of the support included with your program and you would be encouraged to sign-up for personal coaching.