Steven Goldsmith
Split Routine
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This program is for anyone who wants to get stronger, leaner and healthier. It is designed for all levels...men and women. If an exercise feels impossible, DM me and I’ll send you regressions.
You can expect to see and feel results in about 3-4 weeks (sooner if you incorporate proper diet).
Lean muscle, Full Body, Build muscle, Athletic
4 weeks program
Lean muscle, Full Body, Build muscle, Athletic
4 weeks program
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!
About Steven Goldsmith
Online personal trainer
Hi. I’m Steven Goldsmith, I am in my early 40’s & I’m in the best shape of my life! Here’s why:
For 20 years I was a professional musical theatre performer in NYC, so I know what it takes to maintain a functional, healthy & strong body, able to sustain 8 shows/wk. But my energy output also included auditions, taking dance classes, weight lifting; running all over NYC. When this is your work, you MUST learn proper maintenance. Excellent nutrition, conditioning, stretching & exercising outside of your on stage professional life are imperative. It makes you stronger for your performances which include dancing, singing, acrobatics, & much more.
I lived the life of an elite athlete & sustained more injuries than I care to admit because of this active lifestyle: herniated discs in my lumbar spine, torn labrum & glute tendons, slipped disc in my cervical spine, broken ankle w/3 surgeries, broken forearm, broken wrist, bursitis in my shoulders, severe tendinitis in my knees, tennis elbow, shin splints, etc. You name it, I’ve prob experienced it...so when I transitioned to fitness full time I knew I had a LOT of insight to offer, because these setbacks never made me give up!
Depression and anxiety have also been a struggle of mine throughout my life. Staying active and fit...that’s what’s saved me and kept me going. My goal as a fitness professional is to transform lives and help YOU!
I am an NASM CPT, I teach indoor cycling and boot camp classes at Equinox and Flywheel full time, I have a large roster of private clients, and I am a stickler for form. Form is the only way I’ve been able to stay consistent without doing more damage to my body than my performing career already bestowed upon me.
I know I can positively impact your life so I hope you will let me guide you on YOUR journey to a stronger, healthier, happier, more sustainable you!
Frequently asked questions
How to get the best outcome of the program?
Jot down your progress. You need to track how much weight you used for each exercise and how many reps you were able to complete WITHOUT sacrificing form. Each week you should push yourself to add extra weight to each exercise. If you absolutely cannot without sacrificing form, stick with the same weight; however, to build lean muscle mass you must always try to beat what you did the last time. Again...ONLY do this if you can maintain proper form. Proper form is primary as we want to avoid straining and injuries.
What do I need to participate in this program?
A standard gym with dumbbells and cable machines are required.
Who are these workouts for (skill-level)?
Most of these exercises cater to people of all levels. Some of the stability and single leg exercises are challenging and may cater to someone who is more of an intermediate to advanced lifter. When in doubt, stand near something stable you can hold onto for support. SAFETY FIRST!
How to schedule the program into a week?
This is a full body workout designed to target different muscles on different days. A full week of training might look something like this:
Mon: Chest
Tues: Back
Wed: Legs
Thurs: Active day of rest (ex: 30-45 min walk)
Fri: Shoulders
Sat: Arms
Sun: Complete day of rest
What are the goals of the program?
The goals are to increase lean muscle mass while trimming body fat. Keep in mind that you can’t out train a shitty diet! Diet is the LARGEST component in your body’s health and fitness. It needs proper nutrition to grow lean muscle mass; for energy & repair. Make sure you consume some type of protein supplement with a complex carb within 30-45 mins after completing your workout! Whey protein powder is excellent because it gets into your bloodstream faster than whole foods to facilitate in repair.
The more lean muscle mass your body has, the faster it burns fat. Your body will become a furnace if you grow your muscles properly.
TIME YOUR REST PERIODS! Don’t go into the gym for social hour. Follow the amount of rest I’ve prescribed between sets. It’s the perfect balance between enough rest and enough stress for the muscles. Be very diligent in this process. If you stick with these times you will get your heart rate up, achieving the cardio portion everyone feels they need.
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