Free Program

6-Week General Physical Preparation
& Hypertrophy Program

Three sessions a week. Dumbbells and cables. No guesswork. This is the exact framework I use to help everyday clients build muscle and get stronger, using the minimum effective dose, not endless volume.

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What's Inside

What You're Getting

This isn't a generic PDF pulled off the internet. It's a complete, structured 6-week training block built on one idea: you don't need more volume, you need the right dose. Every session balances pushing and pulling, hinging and squatting, so your whole body develops evenly while staying within the minimum effective dose needed to drive real hypertrophy and strength.

Duration
6 Weeks
Frequency
3x / Week, Full Body
Focus
Hypertrophy & GPP
Equipment
Dumbbells & Cables

Built on Principles, Not Hype

1

Minimum Effective Dose

You start with two hard working sets per main lift. Volume increases gradually across the six weeks, never more than what's needed to keep you progressing.

2

Reps in Reserve (RIR)

Instead of grinding to failure, you train to a target RIR. Early weeks build technique and tissue tolerance; later weeks push closer to true effort.

3

Balanced Movement Patterns

Every week balances horizontal push, horizontal pull, vertical push, vertical pull, hinge, and knee-dominant work, so no movement quality gets left behind.

4

Built for Real Equipment

Every lift uses dumbbells or cable machines, the equipment available at almost any commercial gym. No specialty gear required.

Who This Is For

This program is built for anyone committed to improving, whether you're returning to training, building a foundation, or tired of spinning your wheels with random workouts. If you want to build muscle, move better, and feel stronger without spending hours in the gym, this gives you a clear, proven structure to follow.

Bring a goal, a positive attitude, and a willingness to work. The program handles the rest.

Ed Feliciano, NCSF-certified personal trainer in NYC
About Ed

Who's Behind the Program

Ed Feliciano is an NCSF-certified personal trainer and performance coach based in New York City with more than eight years of experience. He's trained clients at Equinox SoHo, Studio16 Flatiron, and Life Time, and now works independently with people who want training built around them, whatever their starting point.

His approach is simple: personal, precise, and built to last. This program is a window into how he trains his clients every day.

Ready to Train With Intention?

Six weeks of consistent, well-balanced training will move the needle, but it's a starting point, not the ceiling. Download the program, put in the work, and see what structured training can do.

When you're ready for a plan built around your specific body, schedule, and goals, that's what private and semi-private training are for.

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