Welcome to Centr Power in Gym: Advanced, the definitive 13-week muscle-building program designed by Chris Hemsworth and his personal trainer Luke Zocchi.
To achieve next-level results with this Advanced program, full gym access and adapting your nutrition will be crucial.
This program has been built around the 5 key principles of building muscle:
1. Compound movements
Multi-joint exercises that work several muscle groups at once.
2. Volume
The number of reps and sets you do, with consistency and repetition.
3. Intensity
The tempo at which you perform exercises and the time your muscles spend under tension.
4. Rest and recovery
Moderate downtime between exercises and rest between workouts to allow your muscles to repair and grow.
5. Training to failure
Challenging your muscles to the point where you can’t repeat another rep.
Why build your training around these principles? Watch as Bobby breaks it down for you.
Is Advanced the right level for me?
There are 3 levels in Centr Power: Beginner, Intermediate and Advanced.
You’re ready for Advanced level training if you can comfortably lift the equivalent of your body weight for multiple reps while maintaining good form. If you’re not sure which level is right for you, head to the Centr Power in Gym FAQ.
What to expect during the program
Your 13 weeks of training is split into four x 3-week phases, plus 1 deload week.
A progressive mix of exercises and gym machines will challenge your body and shake up your routine. Of course, building muscle is all about consistency so be prepared for repetition. Workouts within each phase will repeat – exactly the way Luke trains Chris to get results.
Gym equipment check
Want to double-check your gym has all the right gear for the Advanced program? Check out the list of equipment required below.
How to choose, increase & track your weights
If you're doing the Advanced program, you should already have a good grasp on weight choice. If you need a refresher, Luke and Bobby can explain how to find the weight that’s right for you.
How to track your progress
You should be getting stronger and lifting heavier weights the further you get into the program.
Track your weights using the Weights Tracker function on your workout screen – you can log your weights and reps for an exercise as you complete it during each self-guided session.
- Click the notepad icon at the bottom of your screen.
- Tap ‘Add Log’ to enter your weights and reps.
- Numbers will default to the last weight you logged and the amount of reps (if any) specified in the workout.
Check out the explainer for our Weights Tracker feature to learn more about tracking your weights and reps.
Tutorials & tempo
No matter what level you’re training at, good form and an effective tempo are vital to your muscle-building progress.
Form tutorials: Good technique is essential to maximize your gains and avoid injury. Each phase of Power contains form videos demonstrating key moves to help you get it right, max your gains and avoid injury. You’ll find links to the tutorials at the beginning of each week of the program and in every individual workout.
Want to start improving your technique now? You’ll find every Centr Power in Gym exercise tutorial in this article – save it now for easy reference.
Tempo: For most of the exercises in Centr Power: Advanced, the standard tempo is 3-0-1-0. When an exercise has a different specific tempo it will be listed next to the exercise name – make sure you stick to that specific tempo and reference Bobby only for form.
Muscle-building nutrition
Your nutrition has got you this far, but it’s important to know that your needs can change as you progress. Small tweaks can make a big difference to your performance, recovery, and muscle growth. So let’s get serious about food.
Ensure your Centr goal is set to Gain Muscle, then check out your Centr Power Nutrition Handbook for everything you need to know to max your mass.
The science of gains
Muscle building is a science. As with any science experiment, there are variables that will impact your results. Hit these links to learn more:
Have more questions?
If you have any other questions about Centr Power that haven’t been answered, check out the FAQ.
If you’re injured, diabetic, have a medical condition or a physical disability, you must consult your doctor or professional healthcare provider before starting your Centr Power journey. Please note Centr Power is not suitable for pregnant women, nor has it been designed for postpartum or breastfeeding women. Never attempt to lift excessive weight. If you’re unsure how to perform a move with good form or use a piece of equipment, always watch the exercise tutorials and learn how to use the equipment prior to starting. Results will vary from person to person and are influenced by genetics, age, metabolic rate, health history and adherence to diet and training.
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