Ale Suarez

Jermaine

Tony

Jhon Mark

Luis Heskey

Mohammed Elgamal

Michel

Are you ready to take your strength and muscle-building journey to the next level?

In these upcoming weeks, we'll focus on the fundamental principles of progression, with a special emphasis on big compound movements. You’ll follow a safe and strategic approach to bigger and heavier lifts.

Our program offers flexibility with a five-day split routine, but there's also an option for a three-day split if that suits your schedule better. 

5 DAY SPLIT: DAYS 1, 2, 3, 4, 5
3 DAY SPLIT: DAYS 3,4,5

We'll be working on progressive overload:

Progressive overload is a fundamental principle in strength training and muscle-building. It involves gradually increasing the demands placed on your muscles over time to continue making progress. Here's how you can implement progressive overload effectively:

* Increase Weight: One of the most straightforward ways to progressively overload is to lift heavier weights over time. As your muscles adapt to a certain weight, you should gradually increase the resistance. This can be done by adding more weight plates to the barbell or dumbbells.
* Increase Repetitions: Another way to overload your muscles is to perform more repetitions (reps) with the same weight. For example, if you were doing 3 sets of 8 reps, try to increase it to 3 sets of 10 or 12 reps with the same weight.
* Increase Sets: You can also increase the number of sets you perform for a particular exercise. If you were doing 3 sets, try 4 or 5 sets. This increases the overall volume of work and challenges your muscles.

Remember, it's important to track your workouts and progress. Use our workout log, so you know what you lifted in previous sessions.

Welcome

START HERE

BOOSTER WORKOUTS

CHEST BUILDING PROGRAM

LIFT BIG!

4 Day Split

5 Day Split

5 Day Split VOL.2

5 Day Split VOL.3

AB Workouts

Train with the team behind Fit Media 

LOG YOUR WORKOUTS

W1 / D1: UPPER BODY

W1 / D2: LEGS + ABS

W1 / D3: PUSH

W1 / D4: PULL

W1 / D5: LEGS

W2 / D1: UPPER BODY

W2 / D2: LEGS + ABS

W2 / D3: PUSH

W2 / D4: PULL

W2 / D5: LEGS

W3 / D1: UPPER BODY

W3 / D2: LEGS + ABS

W3 / D3: PUSH

W3 / D4: PULL

W3 / D5: LEGS

W4 / D1: UPPER BODY

W4 / D2: LEGS + ABS

W4 / D3: PUSH

W4 / D4: PULL

W4 / D5: LEGS

WHAT NEXT?

LIFT BIG!

Sessions (22)

Features that support your success

Comments