About the program
The program is designed in the following fashion below:
Week 1:
- Monday: Quad Dominant Leg Day/Cardio
- Tuesday: Chest and Triceps/Abs
- Wednesday: Back and Traps/Cardio
- Thursday: Delts and Biceps/Abs
- Friday: Hamstring Dominant Leg Day/Cardio
Week 2:
- Monday: Quad Dominant Leg Day/15-20 min of active activities (walk, run, dance, etc. )
- Tuesday: Chest and Triceps/15-20 min of active activities (walk, run, dance, etc. )
- Wednesday: Back and Traps/15-20 min of active activities (walk, run, dance, etc. )
- Thursday: Delts and Biceps/15-20 min of active activities (walk, run, dance, etc. )
- Friday: Hamstring Dominant Leg Day/15-20 min of active activities (walk, run, dance, etc. )
Week 3
- Repeat of Week 1
Week 4
- Repeat of Week 2
Intensity: 75%
Focus: Muscle Hypertrophy
App features
Reminders
Set workout reminders to stay on track!
Video Workouts
Easy-to-follow videos for every workout in the program.
Lifetime Access
Once you purchase, you own the program forever!
Streaks
Complete at least one workout every week to get a streak!
Favorites
Save your favorite workouts with the click of a button.
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
About Brandon Felan
Online Personal Trainer
I am NASM certified and have coached for over seven years in the fitness industry, starting at the YMCA and then transferring to leading group fitness classes of 20-plus clients at a local gym. I now work full-time in engineering, but I wanted to get back to my passion for fitness and help people change their lives. I know the struggle of working all day, coming home, and trying to find the energy to work out. My goal when writing workouts is to make them fun and quick but effective. I started Felan's Fitness in February 2023 while I was on paternity leave and have been doing it all since then:
- Being the best husband and father I can be.
- Working a full-time job.
- Running a gym.
Since creating Felan's Fitness, I have consistently increased my client's strength by 21% in three months. Some of which have hit multiple all-time PRs. I want to create similar results for those who wish to join.
Frequently asked questions
What are the goals of this program?
- Increase overall muscle mass
- Build strength
- Build core strength
- Improve posture
- Improve mental clarity and focus
Who are these workouts for (skill-level)?
- The workouts are designed for all levels but specifically for intermediate
- Beginners: go slow, use less weight, use longer rest periods, and focus on form
- Advanced: increase weight, reps and reduce rest time as you progress
What equipment do I need?
- You need four pieces of equipment. A pair of dumbbells, a pair of kettlebells, a long band, and one short band. (Preferable if you have multiple pairs of dumbbells ranging from light to heavy).
- All links to equipment are on my website, felansfitness.com
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag #FelansFitness or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
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