Phase Three

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View Program

Your Muscle Intelligence
Road Map

While you are free to engage in any program you like and at any time, this is our recommended path for long-term continuous physique transformation success.

Laying The Foundation

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Step

MI40-Foundation

Backing-up Ben’s claims of, “TWICE the Muscle, in HALF the Time”, MI40-Foundation has REVOLUTIONISED the training world. This program is an education for domination, laying the groundwork for LIFELONG muscle-building success! From novice gym goers, to pro-bodybuilders, client after client reports just one regret after getting the program… having not gotten it up sooner! Simply put, own MI40-Foundation, OWN your results.
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Skill Acquisition

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Step

Hypertrophy Execution Mastery – Phase 1

Backing-up Ben’s claims of, “TWICE the Muscle, in HALF the Time”, MI40-Foundation has REVOLUTIONISED the training world. This program is an education for domination, laying the groundwork for LIFELONG muscle-building success! From novice gym goers, to pro-bodybuilders, client after client reports just one regret after getting the program… having not gotten it up sooner! Simply put, own MI40-Foundation, OWN your results.
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Hypertrophy Execution Mastery – Phase 2

Backing-up Ben’s claims of, “TWICE the Muscle, in HALF the Time”, MI40-Foundation has REVOLUTIONISED the training world. This program is an education for domination, laying the groundwork for LIFELONG muscle-building success! From novice gym goers, to pro-bodybuilders, client after client reports just one regret after getting the program… having not gotten it up sooner! Simply put, own MI40-Foundation, OWN your results.
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Hypertrophy Execution Mastery – Phase 3

Backing-up Ben’s claims of, “TWICE the Muscle, in HALF the Time”, MI40-Foundation has REVOLUTIONISED the training world. This program is an education for domination, laying the groundwork for LIFELONG muscle-building success! From novice gym goers, to pro-bodybuilders, client after client reports just one regret after getting the program… having not gotten it up sooner! Simply put, own MI40-Foundation, OWN your results.
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Hypertrophy Execution Mastery – Phase 4

Backing-up Ben’s claims of, “TWICE the Muscle, in HALF the Time”, MI40-Foundation has REVOLUTIONISED the training world. This program is an education for domination, laying the groundwork for LIFELONG muscle-building success! From novice gym goers, to pro-bodybuilders, client after client reports just one regret after getting the program… having not gotten it up sooner! Simply put, own MI40-Foundation, OWN your results.
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Stability & Mobility

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Step

Hypertrophy Execution Mastery – Phase 5

Backing-up Ben’s claims of, “TWICE the Muscle, in HALF the Time”, MI40-Foundation has REVOLUTIONISED the training world. This program is an education for domination, laying the groundwork for LIFELONG muscle-building success! From novice gym goers, to pro-bodybuilders, client after client reports just one regret after getting the program… having not gotten it up sooner! Simply put, own MI40-Foundation, OWN your results.
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Bringing It All Together

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Step

MI40-Xtreme

The sequel to the world’s #1 best-selling muscle-building program, MI40-Foundation, comes the FUTURE of MASSIVE muscle-growth! Cutting-edge, game changing, next generation knowledge, intelligently combined to take Mr. Mediocre, to Mr. MUSCLE in 6 short weeks! UNIVERSITY tested and SCIENTIFICALLY-backed… MI40-XTREME is irrefutably THE REAL DEAL…
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Post MI40-Xtreme Protocol

As a by-product of forced up-regulation, tremendous jumps in muscle-growth can be achieved post-MI40-Xtreme. This protocol was designed to squeeze every inch out of this window of opportunity by shifting gears & letting the magic happen via strategic facilitation, not annihilation. Less work, more growth = intelligent progress. Profit from your recent efforts & make sizeable gains with the Post-MI40-Xtreme Protocol.
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The Muscle Intelligence
Phase-Cycling Protocol

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Phase 1
Neurological

(scroll left / right to move through workouts)

Steps

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Strength & Building The Big 8 Patterns

Master the big 8 training patterns. We’ll train each exercise within every rep range – each of the 3 systems will be taxed: metabolic, hypertrophy, neurological. The frequency of training will be higher that you’re used to for each primary muscle-group… work hard and show up excited to chase your greatness.

Neurological Anhilation

Every top bodybuilder on the planet has the ability to contract a muscle to an INSANE degree… no exception. You will NEVER significantly build the size of a muscle with weak sh**ty contractions… it just won’t happen. Over the next 6 weeks you will learn to increase the quality and intensity of your contractions for explosive pro level gains.

PowerBuild

An advanced next-level low frequency / high volume program for those who’ve mastered the skill of exercise & are aiming to take their results to the next level. Maintaining intensity through long workouts & feeling the effects of a taxed CNS will be the norm over 6 challenging weeks. If you’re armed & ready to step up your strength & size game, it’s time to pull the trigger with PowerBuild.

Advanced German Volume Training

GVT has been a popular go-to approach for bodybuilders, powerlifters, & olympic lifters ever since Charles Poliquin brought it to the mainstream in the mid-90s. This advanced variation is your hardcore blueprint for rapid-fire gains in size & strength. You provide the perseverance, Advanced GVT will facilitate the results.

Daily Undulating Periodization

When constantly pushing the envelope, it’s common to burn out the body’s ability to recover from volume, tissue damage, oxidative stress, acidity, etc. resulting in reduced training performance. During this program, training “stresses” will be rotated from workout to workout so that your training output can be maximized each time you hit the gym.

Core | Power | Strength

Are you ready to get strong? REALLY STRONG? To move serious poundage, stability is key. CPS combines high volume, low frequency, and strategic exercises using heavy loads so you can build a rock-solid foundation & generate peak power! Significant strength increases will follow. CPS is your blueprint to becoming the immovable object… AND the unstoppable force.

Phase 2
Hypertrophy

Steps

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Scaled Frequency Training

The rate-limiting factor for muscle growth is how quickly a muscle can recover from one training bout to the next. The more frequently you can train a muscle, the more often protein synthesis can be stimulated within it… the more often protein synthesis is spiked within a muscle, the faster it GROWS! Start your engines boys and girls, it’s time to ramp up your results with Scaled Frequency Training.

Progressive Wave Loading Protocol

If planned & executed intelligently, progressive wave loading gets a muscle stronger, FASTER! Increased neural output (from improved muscular strength) –> the more tension –> the more neural feedback –> the more cellular signalling for growth! Get stronger faster to get bigger quicker with Ben’s Progressive Wave Loading Protocol.

Every Range Time Under Tension

A key principle for generating long-term significant increases in muscle mass and strength is teaching your body to become strong and comfortable at the extremes of the muscular range. This is an underrated and underutilized ‘trick’ for sparking significant strength gains across the entirety of the range, while also hitting those neglected muscle-fibers to ignite new growth.

HTS Training

To keep gaining muscle, there are two primary things you MUST focus on… progressively maximizing TENSION… with MAXIMUM weight! …Time to get your game face on and strap in tight because this 6 week program is a true test of your manhood (or womanhood ;))!

Advanced Build & Shred

When it’s time to optimize your body composition transformation, some tactics are better than others. Here, intensity, frequency, volume & density are manipulated strategically so that you can fan the flames of your metabolic furnace, while at the same time continuing to mold a muscular physique. Get ready to carve out deep striations in rapid time with Advanced Build & Shred (ABS).

Muscle Fiber Overload

It’s been scientifically demonstrated that by stimulating a muscle from multiple angles, greater hypertrophy can be achieved. Here we take this knowledge & combine it with a multi-set approach to maximally fatigue all fibers of our target muscle-groups. Embrace the burn, pull-up your big boy pants, & get to work. It’s time for Muscle-Fiber OVERLOAD.

Phase 3
Metabolic

Steps

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Mechanical Extended Tension

By changing the execution, angle, or variation of an exercise, you can create a mechanical advantage allowing you to perform more reps with the same weight. Lactic acid and shortness of breath will be along for the ride as you engage upon a test of both your physical and mental prowess… stand tall, own it, and don’t let your mind quit before your body does.

Functional Metabolic Loading

Through the intelligent use of cluster sets, we can increase the intensity of total volume for HARDCORE advances in size, strength & work capacity. Designed to separate the men from the boys, it’s time to test your mettle & give your metabolism a kick up the rear with Functional Metabolic Loading.

Arnold Classic Workouts

Forget what the magazines say… THIS is how you train like a pro! Authentic training logs from the final leg of BPak’s journey to the stage. 6 weeks of ball busting & psychologically challenging workouts, geared towards bringing you to peak physical condition, FAST! Carry a sick bucket with you to the gym… this is no joke.

High / Low Threshold Training

High threshold muscle fibers require heavy weight for adequate stimulation. Lower threshold fibers are best taxed with extended sets & finishers. This plan combines both to exhaust a high range of muscle fibers & create a very large lactic / growth hormone response. This routine is highly metabolically stressful… be sure you are prepared mentally & that your batteries are fully charged to go all guns blazing!

Project Shredded A.F - Weeks 1-6

Want to join Ben on a personal 12 week transformation project to get ripped-up and photo-shoot ready? 6 weeks of video logs from Ben accompany this portion of the program – so you can follow along and gain insight into his unique mindset and approach. If you’re looking to lean down to carve out that hard-earned muscle and chisel away at that midsection, Project SHREDDED A.F has landed. We begin with weeks 1 – 6.

Project Shredded A.F - Weeks 7-12

Ready to step things up and bring it home strong? Weeks 7 – 12 of Ben’s Project SHREDDED A.F transformation project are here… and so is a butt-kicking! Time to be RELENTLESS in your pursuit of physique transformation success. Leave nothing on the table as you close in on the end result. Every rep counts, so put in the work now to reap the rewards in 6 weeks time.

Xtreme Lactic Accumulation

Training a muscle to lactic failure is a great way to signal many hypertrophy pathways – be tough & embrace the burn! Expect to see noticeable changes in body composition during this program as you will be stressing your total lactic tolerance… one of the key ways to increase growth hormone secretion similar to that seen from HIIT! Keep your head down, work hard, & get ready to grow an extra pair over the next 6 weeks.

Post-Exhausting With Tri-Sets

Using a combination of strength work & volumization techniques, the aim of each workout is to exhaust, maximally stimulate, & flood your muscle cells with lactic acid. The result is a pump so big you’ll look 20lbs heavier at the end of every session! Whether you’re trying to cut down your waistline or build up some impressive size, this program will deliver in spades.

Optional Phase 4
Autonomous

Choices

Primer Series: Arms

Whether your goal is 16” of beach-ready pipes, or 23” Mr. Olympia guns, the principles for arm growth are exactly the same. It’s like a stepladder to the top, and where you stop is your choice. I made ALL the common mistakes in arm training, but my persistence (and stubbornness) led to me identifying the simple errors you are probably making, and, most importantly, how you can add inches to your arms in half the time.

Primer Series: Chest & Delts

Ever wonder why two people can do a bench press and one will get huge pecs, while the other only gets sore shoulders? Genetics? Of course… but not necessarily for the reasons you may think. If you want a chiseled chest and boulder shoulders, learn to do things right, starting today.

Primer Series: Back / Lats

The goal of this program is to teach you mastery of the SKILL of back / lat training. It’s not about WHAT you do, it’s HOW you do it. Unearth new growth while learning how to lay the foundation for lifelong back / lat development over the next 30 days.

Primer Series: Hams / Glutes

Top athletes, bodybuilders, and figure athletes come to me to accelerate their backside & learn how to optimize training for their body’s. Here’s the great thing, it’s always the same small number of things that everyone does wrong, that when identified, addressed, & corrected with strict adherence to the plan, make a massive difference in way less time than most people believe is possible. Discover what you need to know to develop powerful glutes & hams.

Primer Series: Quads & Calves

“Hey Ben, how do I build big quads?” – I get this question multiple times a day. This intensive primer program will teach you all you need to know to lay the groundwork for quad-building success. 5 weeks to tree-trunk legs. Get after it!

Arms & Delts Primer

This high frequency arms & delts program is designed around increasing volume & frequency in opposing waves. Either volume or frequency will increase each week to ensure consistent progression. If you’re ready to add some significant inches to your arms & delts, you’re ready for this program.

Back & Delts Primer

Specialization Series: Arms

Whether your goal is to overcome genetically weak arms, or if the aim of the game is to be the FREAK in the room with the SICKEST GUNS, I’ve got you covered. These workouts are among THE most INTELLIGENT ever created for arm development & contain some of the most effective exercise intensifiers ON THE PLANET! It’s GROW TIME.

Specialization Series: Delts

Want to command instant respect? Well boulder-shoulders are a must! Shoulder-width is also highly linked to sexual attractiveness… so get those delts a’poppin’ to see the bedroom a’rockin’ with my delts specialization program.

Specialization Series: Chest

Suffering from a flat chest? Or maybe the dreaded man boobs? Take your pecs from PUNY TO POWERFUL and unleash your inner THOR! This program is the KEY to unlocking MONUMENTAL CHEST GROWTH earning you GREEK-GOD status.

Specialization Series: Back

Want to build a back so huge you can see it from the front? Want towering traps like a titan? Take charge of your v-taper right now with my HERCULEAN back building blueprint!

Specialization Series: Legs

Constantly accused of skipping leg day? Have legs like your 12 year old sister’s? It’s time to change all that… for good! Add some SERIOUS MEAT to those chicken drumsticks with these HARDCORE TREE-TRUNK BUILDING workouts.