Want to maximize volume and recover quickly?

Hello! I'm Gilbro, a pioneer of natural training methods that became a hot topic about 7 years ago with the keyword 'Naturals should do split training.' Currently, I perform with a total of 625kg in the big three lifts and 10RM with a total of 500.

When preparing for a diet or competition, hypertrophy-focused training can put a lot of physical strain on the body. If you're not careful, you might overdo the volume, leading to injuries or making recovery very challenging.

So! To overcome the drawbacks of hypertrophy training, I've created a program focused on increasing volume capacity. If you're unsure of your volume limits, you can test and grow your capacity from the lowest to the highest volume week by week. ㅤ

Recommended for:

• Those who want to maximize hypertrophy
• Those entering a season or starting a diet
• Those who want high but stable optimal training volume
• Those who want to incorporate the big four exercises into hypertrophy training
• Those who find it difficult to personalize hypertrophy periodization ㅤ

7-Week Curriculum

This training is specialized for hypertrophy, focusing on increasing your exercise volume capacity. It's useful for those who want to build a body that recovers well even with a lot of exercise.

• Weeks 1-2: 4 days a week, split training
• Weeks 3-4: 5 days a week, 2/3 split
• Weeks 5-6: 6 days a week, 3 split
• Week 7: 4 days a week, split training, 90% intensity with fewer sets to maintain weight adaptation ㅤ

If you succeed with this program:

• You can conduct training specialized for hypertrophy and dieting.
• You can gradually increase your volume capacity.
• Those experiencing weight or body plateaus can definitely break through.
• Maximize hypertrophy based on the big four exercises.
• Minimize muscle loss due to overtraining during dieting. ㅤ

Coaching Experience

• Operates the "Gilbro" YouTube channel with 120,000 subscribers
• Author of the bestseller "100 Basic Muscle Exercises"
• Multiple wins and placements in bodybuilding competitions
• Holds a pro card from WNBF/INBA organizations