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Ida JeminaIda Jemina
/Muscle & Strength

Muscle & Strength

with Ida Jemina

Welcome to the Muscle & Strength program! This program is for you if you're looking to build your muscles, curves and strength effectively! During the next 10+1 weeks we will develop all the muscles in the body and get stronger! We go through every muscle group twice a week with a hybrid split of 1+4, in which one of the workouts is for full body and is dedicated for increasing strength. The other four workouts focus on specific parts of the body to build muscle. The strength workout builds your muscles as well and is so amazing since I will teach you how to increase the weights and build up your strength. In this program we have three different phases. Phase 1: weeks 1-4. Ground work. Phase 2: weeks 5-8. Level up. (Launch date 25th June) Phase 3: weeks 9-10. Overreach. (8th August) + Deload week. You will get updated workouts after each phase. 1. Full body strength 2. Hams, Glutes and Calves 3. Push Day 4. Quads 5. Pull Day Progression Full body strength: Increase weight in every workout if you managed to do all the reps and sets in the previous full body strength workout. The repetitions will decrease from workout to workout but your weights will get heavier and heavier. This is a great method to build up your strength. Workouts 2-5: Increase weight if you managed to do all the reps and sets in the previous workout. The amount of work will also increase from phase 1 to 2 and 3 during the program. This is a perfect program for long term results and developing an athletic physique. After 10 weeks we will do a deload week to allow the body to recover and the muscles to develop. After the deload we can start the program right from the beginning again with slightly heavier weights than the first time around. This is how you will make the ultimate results and get the most out of this effective program. Good luck honey! Let's get strong and powerful!

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Sessions (50)

Week 1 • Day 1
4.84/5
3
75 min
Week 1 • Day 2
4.9/5
3
75 min
Week 1 • Day 3
4.88/5
3
60 min
Week 1 • Day 4
4.86/5
3
75 min
Week 1 • Day 5
4.84/5
3
60 min
+45 sessions more

Frequently Asked Questions

How to warm up before workouts?
Before each exercise start with warming up first. Do at least 3 warm up sets per exercise before beginning the working sets. Perform the warm up sets with light weight and work your way up by adding more weight to each warm up set. Example warm up before squat: Warm up set 1: Squat with bodyweight Warm up set 2: Squat with barbell Warm up set 3: Squat with small barbell and small weights Warm up set 4: Squat with more weight Warm up set 5: Squat with even more weight Begin working sets You can also get your heart rate up and blood flowing in a cardio machine before the gym sessions, but note, that you still should perform the warm up sets prior to heavy working sets. This will not only prevent injuries but also increases your performance. You can also find dedicated bodyweight warm up - routines in the Mobility and Warm Ups - section of the app.
What are the goals of this program?
This program will effectively increase your muscle strength and size for an athletic physique.
How many days a week do we train?
This program includes 5 workouts and 2 rest days per week. But it's up to you and your own schedule. You can absolutely adjust the amount of workouts to meet your schedule. I.e. if you can do 4 workouts in a week, you just continue from where you left next week. Don't skip any workouts however, even if you were to do them at your own pace.
What equipment do I need for this program?
Basic gym equipment. You can substitute many exercises if needed, for example if you don't have access to a Smith-machine, you can do the exact same exercise with a barbell. You can also message me anytime!
To whom are these workouts for? (skill level)
All levels are welcomed since you modify the weights according to your current level and start to build up your fitness from there.
How to get the best results from the program?
For best results, trust the process and stay consistent. Follow the progression instructions and do the program until the end. Don't skip your deload week since after that we can start the program right from the beginning again with slightly heavier weights than the first time around. This is how you will make the ultimate results and get the most out of this effective program.

Frequently Asked Questions

How to warm up before workouts?
Before each exercise start with warming up first. Do at least 3 warm up sets per exercise before beginning the working sets. Perform the warm up sets with light weight and work your way up by adding more weight to each warm up set. Example warm up before squat: Warm up set 1: Squat with bodyweight Warm up set 2: Squat with barbell Warm up set 3: Squat with small barbell and small weights Warm up set 4: Squat with more weight Warm up set 5: Squat with even more weight Begin working sets You can also get your heart rate up and blood flowing in a cardio machine before the gym sessions, but note, that you still should perform the warm up sets prior to heavy working sets. This will not only prevent injuries but also increases your performance. You can also find dedicated bodyweight warm up - routines in the Mobility and Warm Ups - section of the app.
What are the goals of this program?
This program will effectively increase your muscle strength and size for an athletic physique.
How many days a week do we train?
This program includes 5 workouts and 2 rest days per week. But it's up to you and your own schedule. You can absolutely adjust the amount of workouts to meet your schedule. I.e. if you can do 4 workouts in a week, you just continue from where you left next week. Don't skip any workouts however, even if you were to do them at your own pace.
What equipment do I need for this program?
Basic gym equipment. You can substitute many exercises if needed, for example if you don't have access to a Smith-machine, you can do the exact same exercise with a barbell. You can also message me anytime!
To whom are these workouts for? (skill level)
All levels are welcomed since you modify the weights according to your current level and start to build up your fitness from there.
How to get the best results from the program?
For best results, trust the process and stay consistent. Follow the progression instructions and do the program until the end. Don't skip your deload week since after that we can start the program right from the beginning again with slightly heavier weights than the first time around. This is how you will make the ultimate results and get the most out of this effective program.
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Comments

J
Jessica 22d ago
Arms are🔥
J
Jacquelyn 1mo ago
👍👍
J
Jacquelyn 1mo ago
Loved the mix up of lifts today.
J
Jessica 1mo ago
🥵🔥arm are done
J
Jacquelyn 1mo ago
Got it done!
J
Jessica 1mo ago
Arms where shaky at the end 🥵