This program is designed to bring back strength and/or progressively build enough fundamental strength to shape the body structure.
You will need dumbbells, a barbell, plates, and a cable machine or bands. Many of the exercises can be substituted or the whole program done with dumbbells if preferred. You can always contact us in any of our groups or pages in the links provided for suggestions.
The workouts are to be performed 3 times a week on non-consecutive days, at your own pace.
Follow the number of sets on the spreadsheet, no more than that. This is important because we want to save the effort for our heavier set.
Follow the number of sets/reps for that day; if it says 5-6, that means you can do 5 or 6 reps, depending on how difficult it is.
If it has a reps out target, it means you can do as many as that number, but no more than that.
If you can do more than that, you can probably increase the load next time, because if it is too light, you aren’t getting the stimulus intended. But it is OK to start light until your form is on point and safe to add weight to the bar.
If you start close to your max, then you won’t be able to progress, and you will be taxed too quickly. Don’t make this mistake, you will progress quickly, promise!
But always start with the bar! The first set is a warmup set and should always be with an empty bar!
Once the four weeks have been completed, you can restart them with your last workload. You can usually do this for up to 3-4 times before needing to move to a different program.
Have fun and let us know how you are progressing. We love to hear all about it!!!
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