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Start Strong: 3 Day 4 Week Gym
The Best is YET to Come!
Build strength and see results with the Strong Start: 4-Week Gym Strength Plan! This 3-day-a-week program is perfect for anyone looking to transform their fitness routine in just 30 minutes per session. Each week includes:
- Upper Body Day: Chest, shoulders, back, and arms.
- Lower Body Day: Glutes, quads, hamstrings, and calves.
- Full Body Day: Total-body strength boost.
- Bonus Ab Circuit
Follow a progressive overload approach to build muscle and push your limits!
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Goal:
Strength
Strength
Weight lifting, Bodybuilding
4 weeks program
3 days/week
30-45 mins
Level:
All Levels
All Levels
Goal:
Strength
Strength
Weight lifting, Bodybuilding
4 weeks program
3 days/week
30-45 mins
Level:
All Levels
All Levels
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About the program
Get ready to build strength and see real results with the Strong Start: 4-Week Gym Strength Plan! This 3-day-a-week program is designed for anyone looking to transform their fitness routine at the gym! With about 30 minutes per session, you'll be following a progressive overload approach that helps you gradually increase intensity, build muscle, and gain strength.
What to Expect:
This 4-week plan is divided into three key training days each week:
- Upper Body Day: Focuses on building strength in your chest, shoulders, back, and arms.
- Lower Body Day: Targets your glutes, quads, hamstrings, and calves to build solid legs and a strong foundation.
- Full Body Day: A mix of both upper and lower body exercises that work all major muscle groups, giving you a total-body strength boost.
- Bonus ab circuit is included too
Each week, the workouts are designed to challenge you in new ways by progressively decreasing the number of reps and increasing the weight you use. This gradual increase in intensity ensures that you're constantly pushing your limits to build muscle and improve endurance.
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, strightforward, 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
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
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About Muscles and Macros Moms
Online personal trainer
After realizing our cardio-heavy routine was ineffective, we educated ourselves about strength training and macro counting, transforming our fitness journeys. Together, we built confidence and resilience, proving that with the right knowledge and support, anything is possible.
Confusion about how to be healthy left us without results until we discovered this formulated plan that truly works. Join us to find your own success with this proven method, and let us be your accountability partners along the way.
Get support & accountability from our amazing community
Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Muscles and will be right there to cheer on you.
Bonus material
A bonus ab circuit is included too! Add it on to any workout or do on an active rest day!
Frequently asked questions
What are the goals of this program?
* Increase overall lean muscle mass
* Get lean and burn fat
* Build core strength
* Improve posture
* Improve mental clarity and focus
What’s the schedule?
* Weight training 3 times per week + additional ab workout that can be done any day of the week or even multiple times a week
* 3 days of active rest: When you rest from lifting, you should still remain active and work to hit 10,000 steps daily by walking or hiking.
* 1 full rest day
Who are these workouts for (skill-level)?
* The workouts are designed for all levels
* Beginners: go slow, use less weight, use longer rest periods, and focus on form
* Advanced: increase weight, reps and reduce rest time as you progress
What do I need to participate?
* You need a gym membership that has standard workout equipment: smith machine, dumbbells and bench, cable machine, leg press, hip abduction machine, hamstring machine
* A positive attitude and dedication to the program
How will I get the best results?
* Get proper sleep (7-9 hours a night is a must)
* Dedicated nutrition regimen that consists only of wholesome, natural ingredients
* Drink at least eight 8 oz glasses of water daily
* Make sure to use active and full rest days to allow muscles to recover
* Work to get 10,000 steps daily
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram @musclesandmacrosmoms or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
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