Squeaky Clean and Simple Spring Muscle Monster

Program Description

This is a 4-day, full-body strength and hypertrophy program designed for novice or intermediate gym goers who wants continued muscle growth, fat loss support, and long-term momentum without complexity. Each session uses five exercises, ordered from largest to smallest muscle demand, with barbell lifts first to prioritize strength and skill. The program balances compound barbell work with machines and cables for efficient hypertrophy, joint friendliness, and recovery alongside yoga, Pilates, swimming, and stairmaster. Lower body and glutes are trained frequently but not exhaustively, allowing conditioning work to stay productive. Core training appears every session, rotating through flexion, anti-extension, and anti-rotation for strength and stability rather than burnout. Progression is guided by RPE, keeping most work in the 7–8 range to drive results while managing fatigue. The structure encourages steady overload, variety without chaos, and consistency across a 8 week block. In short: simple sessions, smart effort, sustainable progress.

Program Overview