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An 8 week program following what I do in the gym to build my physique.



- 8 weeks

- 6x a week

- Similar to Push-Pull-Legs split

- Two 4-Week phases (strength focused phase & hypertrophy focused phase)


This program is an instant digital download via email. It comes in PDF format.


Disclaimer: By engaging in these exercises/exercise program you’re agreeing to engage at your own risk, including injury. All documents that are included or purchased from Ellen Nieman should not be copied, sold, or redistributed without the express written consent of Ellen Nieman. This program is non-refundable

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