Rhidiculous Advanced Lifting Program, Phase 4 - Week 13-16

Looking to push yourself to the next level of training? Then this is the program for you!

My Rhidiculous Advanced Lifting (RAL) Program will lead you through multiple progressive 4 weeks phases, designed with a tempo progressive overload training style to demand muscular strength and endurance gains. This program follows different splits as you work through the program.

In phase 4 (weeks 13-16) we will see a shift in our training as we move from the Push, Pull, Legs, Progress Test (full body) split we had been doing to in week 14 to split of 2 Leg sessions, 1 Push, 1 Pull, and 1 upper day before entering a Metabolic deload week in week 15.

This program can be used at the gym or at home if you have the following equipment:

• Barbell
• Weight Plates
• Dumbbells
• Bench
• Squat Rack
• Resistance Bands or Cable Machine

*Modifications can be made if you do not have all of the equipment above.