Bodybuilding 100
Advanced
Extract new muscle growth from an already well-developed trainee by making 100 days of training more precise, specialized and responsive to performance.
100 days · 5x/week · min
$79 · one time
By Give It 100
At a glance
- Level
- Advanced
- Frequency
- 5 days / week
- Length
- 100 days
- Session
- min
promise
Program Promise
Extract new muscle growth from an already well-developed trainee by making 100 days of training more precise, more specialized, and more responsive to performance. Advanced is not Intermediate with more sets.
who for
Who This Is For
For a highly experienced hypertrophy-oriented lifter with multiple years of structured training who can estimate 0–3 RIR, maintain technique under substantial effort, select sensible loads, interpret performance trends, and understand personal responses to volume, exercise selection, frequency and recovery.
architecture
Program Architecture
Exactly 100 calendar days. Five lifting sessions per seven-day cycle through the main blocks: Upper I, Lower I, Delts + Arms, rest, Upper II, Lower II + Accessories, rest. Seven phases move recovery resources between priorities rather than endlessly escalating volume.
progression
Progression System
Double progression remains the default. Selected movements later use a standardized performance set followed by independently progressed back-off work. Performance is judged across the whole prescription at comparable execution and RIR; no 1RM testing is required.
specialization
Specialization
Priority muscles receive a disproportionate share of recoverable resources while development and maintenance work is deliberately rationed elsewhere. Specialization is created primarily through redistribution, not universal set escalation.
techniques
Advanced Techniques
Only two set-extension methods are authored: one short rest-pause extension after selected stable isolation sets, or one 20–25% single-drop extension. Extensions remain children of the conventional working set and are never counted as additional conventional sets.
failure
Failure Rules
0 RIR may be used only on selected stable movements. It is not prescribed for Romanian deadlifts, hack squats, pendulum squats, heavy Incline Smith Press, primary heavy rows, or heavy pulldowns. No forced or failed repetitions are required.
100-day roadmap
The work changes as you do.
Days 1–14
Establish
Establish working loads, exercise setups, RIR accuracy, performance baselines and recovery expectations.
Days 15–35
Build
Accumulate high-quality hypertrophy work while beginning to favor delts and arms.
Days 36–49
Specialize I
Prioritize delts and arms through recovery allocation while maintaining the rest of the physique.
Days 50–56
Recover
Dissipate fatigue while preserving movement familiarity and rhythm.
Days 57–77
Refine
Prioritize back and chest while introducing performance-set/back-off progression.
Days 78–94
Realize
Preserve high-return stimulus, remove redundant fatigue and push established movements.
Days 95–100
Representative week
The first seven days
Day 1 · training
UPPER I — Chest + Lats
Day 2 · training
LOWER I — Quad Priority
Day 3 · training
DELTS + ARMS
Day 4 · rest
Day 4
Day 5 · training
UPPER II — Back + Chest
Day 6 · training
LOWER II + Accessories
Day 7 · rest
Day 7