The Bollard

This program combines the strength principles of Jim Wendler's 5/3/1 program and the hypertrophy training of a classic bodybuilding regimen. You will have conditioning incorporated at a minimum of twice a week. The purpose of this program is to increase strength and size without sacrificing one for the other. Conditioning is not the focal point of this program and will be geared more towards maintenance. Feel free to adjust the difficulty and frequency of the conditioning sessions as desired.

This program is recommended for the intermediate to advanced lifter.