Alicia Erickson

Online Coach to Midlife Women

This a 4 week progressive overload program with a 4 day split: 2 lower body and 2 upper body including a push and a pull day, with an optional 5th full body day.

Your goal is by the end of 4 weeks to increase weight and resistance. I have some of your reps going down over the 4 week period and you want to be increasing weight to grow that muscle! 

This program is for those who are starting to get more comfortable at the gym and ready for a new challenge. You are familiar with many basic exercises and ready to take it up a level. 

Your cardio is 8-10k steps per day. You can do this broken up or in a large chunk after your lift.  I like to do a 30 minute chunk after my lift, in zone 2 heart rate. 

Abs can be done 2-3 times a week after your lift. I like to do them on leg days. 

You can incorporate a HIIT workout after an upper body day. I try to do 1-2 of these per week (10 minutes tops). 20-30 seconds going hard with 30 seconds - 1 minute rest. You can do this on the treadmill at an incline with fast walking, on the assault bike, on the rower, jump roping, or any cardio machine of your choice.

My primary nutrition guidelines for you are to eat your ideal bodyweight (lbs) in grams of protein daily. Drink half of your bodyweight (lbs) in ounces of water daily. 

Eat clean carbs (rice, potatoes, quinoa) & veggies and avoid refined sugar and alcohol. Get proper sleep. Rest 1 day each week from lifting. You can do mobility and stretching on your rest day.

Email me at 
alicia@themidlife-maven.com 
for any questions!

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