Start your training sessions off with a light steady walk on the treadmill to get your heart rate above 115 bpm. (Typically 5-8 minutes) Before starting any of the workouts I want you to perform 4 pre exhaustion sets for the given muscle group your training on that given day, the pre exhaustion exercise should be an isolation movement. Ex - chest flies , side deltoid raise , cable Lat pull overs, dips , push ups, pull ups. For pre exhaustion sets aim for 10-12 reps - don’t go too heavy this is primarily to warm you up. Focus on contraction and 2-3 second negatives and also letting the muscle tissue stretch (this will maximize blood flow into your muscle tissue) For your working sets it should be challenging. It should be difficult enough for you to reach failure at the given rep ranges for the given exercise. if it doesn’t feel difficult then you need to get a better gauge on the weight you are using for the working sets or focus more on controlling of the working tempo of the exercise. For preparation sets they are only for heavy machines and compound movements - the purpose is to get you tuned up for the working sets so you don’t expend all your energy warming up. The goal is to drill the exercise and utilize most energy for working sets. Week 1: VOLUME FOCUSED / BUILDING TRAINING LOAD* • We will be focusing on moderate weight aiming for more reps and volume during this first week. Week 2 : STRENGTH FOCUSED WEEK* • We will be focusing on increasing weight workload by 25-35% compared to week 1 but we will be using less volume this week. Week 3: VOLUME + STRENGTH COMBINED THIS WEEK* • We will be incorporating and utilizing supersets - using a manageable weight is key. Week 4 : STRENGTH + LOW VOLUME* •We will be focusing on using the heaviest working sets for this training cycle, focusing maximizing your strength using a heavier load with lesser volume.