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3 Day Split with a 4 Phase build over 16 weeks
- Optimal for beginners to allow for recovery, lean muscle & tissue growth and development
- Aim for 8,000 to 10,000 steps per day, even more important to get your steps in on recovery days
- Optional DELOAD weeks at the 8 week and/or 12 week mark in this program - cut the load and volume by 50% to allow your body to stay fresh
- if your body does not feel overtrained or fatigued then no DELOAD is necessary
The sets programmed are WORKING sets, warm-up sets DO NOT count as working sets
Your warm-up should get your heart rate up - do some light cardio - incline walk or jog 0.5 to 1 mile at an easy pace
Any high intensity cardio should be done separate from your strength training
Start with lighter weight to focus on technique but you can still train HARD - push yourself
Follow a Linear Progression - especially after Phase 1 aim to increase each set by 5-10 pounds - get out of your comfort zone and GROW
3 Day Split with a 4 Phase build over 16 weeks
- Optimal for beginners to allow for recovery, lean muscle & tissue growth and development
- Aim for 8,000 to 10,000 steps per day, even more important to get your steps in on recovery days
- Optional DELOAD weeks at the 8 week and/or 12 week mark in this program - cut the load and volume by 50% to allow your body to stay fresh
- if your body does not feel overtrained or fatigued then no DELOAD is necessary
The sets programmed are WORKING sets, warm-up sets DO NOT count as working sets
Your warm-up should get your heart rate up - do some light cardio - incline walk or jog 0.5 to 1 mile at an easy pace
Any high intensity cardio should be done separate from your strength training
Start with lighter weight to focus on technique but you can still train HARD - push yourself
Follow a Linear Progression - especially after Phase 1 aim to increase each set by 5-10 pounds - get out of your comfort zone and GROW