MVF 5 Day Push/Pull/Legs/Upper/Lower Male Physique Training Programme

A fully customisable 7 week hypertrophy training programme template + nutrition macronutrient calculator!

• This programme was created to let you easily create your own custom training plans for muscular development.
• This programme is suitable to be used in muscle gain, fat loss and weight maintenance phases.  All you need to worry about is whether your diet is set up correctly for either of the 3 aims, using the macronutrient calculator included.
• The plan you get will provide you with exact training structure so that you don’t have to play a guessing game with what to train and when.
• All of the categories of exercise focus and workout structure are created for you. All you have to do is pick your favourite exercises for each category from the drop down list, and the programme writes itself. 
• To generate your workout weights, simply type in a rough 10 repetition max estimate for each exercise selected, and the programme will auto generate all of the target weights for the entire training plan.
• The starting sets for the programme are all pre set, and by using the rating system for each lift during your workouts, the programme will adapt to you by adjusting the exercise volume. This will keep you progressing towards your goals, whilst keeping the intensity and volume optimal for you throughout the programme.  When you rate the exercise difficulty, the programme adjusts your training volume, giving you more or less work depending on how you perform and recover. Be really honest in your ratings so that the programme manages your fatigue correctly.
• All you have to do is work hard, rate your workouts honestly, and the programme does the rest.
• The programme can be used over and over again, with just a single purchase.  Complete the training weeks prescribed, including the deload week, and then when you restart the programme, you can select different exercises from the drop down list to keep things fresh!
• When you purchase your programme, you’ll also get a How To Guide to show you how to use the spreadsheet, and a macronutrient calculator to help you reach your goals.
• The programmes are built in Microsoft Excel and work using the mobile Microsoft Excel app. Drop down lists for exercises and ratings may not work with programs such as Google Sheets, so please use excel for best performance.
• The workouts will get tough!  They’re designed to get you the best results possible and will get harder each week, before you deload on the last week of the programme.  Be ready to work hard, and enjoy!