What are the goals of the program?
To provide you with a well balanced program progressing each muscle equally. This will help you strengthen and develop in proportion which is great for body functionality and avoiding injury.
How to schedule the program into a week?
Each day has been named DAY 1 and DAY 2 Instead of Monday or Tuesday, as long as they have been completed by the end of the week that’s all that matters. If you can only do 2 days out of 5 then you are to continue where you left off. It is important that you complete every workout on the program so you develop you work every muscle equally.
How to get the best outcome of the program?
Stay consistent and give it your best shot.
Who are these workouts for (skill-level)?
These workouts are people who have completed my bodyweight program, this program is the next step. It is VERY important you don’t chose a weight that is too tough and that you can’t perform the workout without correct technique. (Please see each video for correct technique)
What do I need to participate in this program?
A set of dumbbells. I also recommend using a mat for the floor exercises but it’s not essential.
What is the overview of the program and why?
Single exercise: perform one exercise then rest
Superset: perform 2 exercises then rest
Triset: perform 3 exercises then rest
Giant set: perform 4 or more exercises then rest.
Week 1: upper, lower and core splits using single exercises
Week 2: upper, lower core splits using supersets
Week 3: push, pull legs splits using supersets and trisets
Week 4: push, pull, legs splits using trisets and giant sets
I have designed the program like this so it progresses you through the 4 weeks.