What are the goals of the program? This is a full body 4 week progressive strength training program, so the goal is to focus on gradually progressing the weights each week.
How to get the best outcome of the program? By increasing the weights between 5-10% each week, and focusing on keeping tension in the muscles throughout, whilst achieving maximum range of motion, and retaining correct form and control.
What do I need to participate in this program? Access to the following equipment:
- Barbell & plates
- Squat rack
- Seated row machine
- Lat pulldown machine
- Variety of dumbbell weights
- Adjustable bench
- Step on raised platform
Who are these workouts for (skill-level)? All levels (beginners to advanced).
How to schedule the program into a week? You can do the Upper Body 1 and Lower Body 1 workouts back to back, then take a rest day, where you can do stretching and walking, and then do the Upper Body 2 and Lower Body 2 workouts after that.
Then take 2 more rest days. You can also stretching and walking, or low intensity cardio on these days.