Welcome to an accrual program. It ranges from high-repetitive to low-repetitive sets. If you use the same exercise program and repetitions for a long time, your body will eventually adapt to it, and thus not develop. What you then have to do is “shock” or “surprise” your body. You need to regularly give your body new challenges if you are to continue to increase in muscle mass endurance.

“Accrual accounting” is the key to achieving these goals. Instead of doing the same routine month after month, change your exercise program at regular intervals. The goal is to keep the body activated while getting enough rest.

This accrual program is based on a split program structure. The muscle groups that are included are legs, chest, back, shoulders, arms and calves. You will also have the opportunity to add exercises to focus on your weak points, muscle groups or something you feel you need to work on more.

Week one to two, the exercises are highly repetitive, which means between 14-20 repetitions. Weeks two to four, the exercises are moderately repetitive, which means between 8-12 repetitions. Weeks four to six, the exercises are low repetitive, which means between 2-6 repetitions, with some exceptions. After six weeks, it is recommended to have a rest week and then start the program again and gain weight. When entering your second period, it is important to increase the load on each exercise from the previous period. Even if it is not more than half a kilo at a time. It is important to pay attention to maintaining the right technology despite the increased load. If you are not able to maintain a correct movement pattern or lose the posture in the exercises, you probably have too much weight. Try to find the balance between the weights and the technique to be able to achieve the best possible results with your training.