A complete 12-week training and nutrition system for lifters ready to get serious. Train 4 days a week with Dynamic & Heavy days and move through four phases of real undulating periodisation. By week 12 you'll test new working maxes on the big four lifts and walk away stronger, with a system you know how to run again. What's included: - 12-week training programme: 4 days a week, Dynamic & Heavy days, four phases of undulating periodisation, finishing with a test week.- The CJC Gains Nutrition Handbook (worth £9): work out your own calories and macros step by step, 27 high-protein recipes with Low, Medium and High carb options, the protein guide, supplements, plateaus and food labels, plus habit trackers, check-ins and a meal planner.- Bonus: the full CJC Gains guide series (Eating Out, Meal Prep, Takeaway, Food Swaps, Shopping List and Alcohol), inside the Handbook. Everything you need, nothing you don't. Instant download · PDF · Printable and phone friendly
