90 Days in Hell
A 3 month advanced training program
Written by worldclass expert and certified personal trainer Benton Thierolf
Letter from the Author:
Albert Einstein once defined insanity as doing the same thing over and over again and expecting different results. Everyday I witness people get into their 9-5 jobs that they hate. I witness people who are struggling with their health. Struggling with their finances. Struggling with their marriage. Struggling to get ahead. And the worst part is, they blame their struggle.
But let me be the first to tell you. I love the struggle. I don’t know what I would do or where I would be in life if I didn’t struggle. It will put you in a dark place and force you to crawl out with every ounce of effort you have. That’s when you find out what you’re truly made of.
Focus your mind on achieving greatness. You can always push harder. Go further. Think smarter. You will never know your limits until you find them. You will never know how far you can go until you get there. You will never know how many punches you can take until you get knocked out.
For the next 90 days you will find out how strong you truly are. Mentally and physically. You will be paying the devil a one-on-one visit. You will wage a war of strength. Survive this, and you can survive anything.
There’s a fire burning inside all of us. Even if you don’t feel it. It’s still there. We all want to be better. We all CAN be better. Welcome to 90 days in Hell.
The 90 Days in Hell Workout Program
How 90 Days in Hell Works:
90DIH is a three phase program. Before you begin, you will be asked to conduct a fitness test both before AND after completing the program. It is important to start at the beginning (phase one), as each phase is meant to prepare you for the next. You will start in Phase 1: Hypertrophy. I’m not gonna’ lie to you, Hypertrophy training sucks. Each day in the gym you will be performing high volume sets and reps in order to break down as much muscle tissue as we possibly can each day at the gym. You will be trembling, and on some days you will be walking out of the gym funny. The goal of hypertrophy is to get your body used to the movements and make sure your muscles have enough stamina to prepare you for the next phase. After four weeks of hypertrophy training, you will then graduate to Phase 2: Max Strength. During this phase, you will be asked to perform heavy compound movements and your cardiovascular training intensity will be slightly increased. The goal of this phase is progression. Check your log book constantly and make sure you are making progress. Four weeks will be spent in this phase and then you will enter the final phase which is Phase 3: Power. At this point you will be in WAY BETTER shape than you were 8 weeks ago, which also means you are about to undergo the hardest part of this plan. The Power phase utilizes a lot of Olympic lifting and your heavy compound lifts as well. The goal of this phase is to enable the body to exert as much force as possible while in a low rep range. At this point, cardio training will be performed at maximal intensity. After these last 4 weeks, you have finished the program and have my permission to exit the purgatory you have been in the last 90 days.
Who This Program is For
90 Days in Hell was created for the person looking for a challenge and take their fitness to new heights. People who are in average-slightly above average physical condition. It is also for people who want to achieve an even leaner physique. This workout plan is not for the faint of heart. A minimum of at least one year experience with resistance and cardiovascular endurance training is recommended before starting this program. Individuals will also be asked to perform certain Olympic lifts as well and should have prior knowledge of those movements before beginning.
Who This Program ISN’T For
It is not my interest to discourage anyone, however this program is not meant for beginners. Yes people will lose fat from this program, but it is not for those looking for a “quick fix.” Running and performing advanced lifting movements will be required for individuals who participate, so If you can’t, or do not have experience in either of those, this program is not for you. If you fall under this category, I advise you to enroll in my online personal training services. (bentononlinefitness.com/shop)
90 Days in Hell Nutrition
Nutrition is going to determine your success. The 90 Days in Hell workout program consists of exhausting workouts that will break down your muscle tissues. Without proper nutrients, you’re body will fail to recover. Fail to recover, fail to get stronger. Download the 90 Days in Hell workout program and you will be given the exact macro split I use to increase performance. It is all laid out for you.
Are you ready to embark on this journey to hell?
Author: Benton Thierolf NASM-CPT, PES , FNS
Warning: Before starting any workout or diet regimen, it is recommended to consult with your physician. If any injuries accumulate from this workout program, please discontinue.
For more help and information, feel free to email Benton Thierolf at [email protected]
For more workouts, nutrition advice, or if you wish to enroll in online personal training, please visit bentononlinefitness.com