Ida Jemina
Muscle & Strength
Get started today!
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!
strength, gym, build muscle, girls power
11 weeks program
strength, gym, build muscle, girls power
11 weeks program
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Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
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About Ida Jemina
Online personal trainer
#community
I competed in synchronized skating for years and started ice skating when I was 3 years old. Since retiring from the ice I fell in love with lifting weights and have been training at the gym for over 15 years.
Through a huge thirst of knowledge, I started to educate myself and fitness became my profession. I wanted to share everything I know but also correct misleading information. I have helped thousands and thousands of beautiful souls to reach their health and fitness goals and I'm so super proud of every single one.
I don't hide any fitness secrets. I like to speak the truth and call a spade a spade. That's why I started my highly successful wellness blog in Finland and because of a huge amount of requests I want to share everything now in English as well. So keep your eyes on my app! I'll share all the nutrition tips and fitness secrets here! You will truly see in what you get that there are no holds barred. Success is for everyone!
I really appreciate the ability to move and workout since that hasn't always been the case. My knee had to be operated due to an injury and for almost two years I couldn't train legs properly. Just as I started to get back on the saddle my ankle got injured and I had to start another recovery process all over again so I know the struggle. It takes a lot of patience to keep on going when obstacles happen and I'm so happy to be where I am today. It hasn't been easy or by any means a quick road but at the same time I think not everything in life even should be.
Remember that you have the power to make things happen! Don’t wait! Start working towards your goals already today since let me tell you - there’s never a perfect moment! It doesn’t exist! Gosh how many things I have missed and haven’t done because I have waited the circumstances to be better. But not anymore! Now I make small things happen everyday and no matter how small they are, they still count. We got this!💪💯
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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