Goal: Increase maximal strength in the squat, bench press, and deadlift with a focus on technique, heavy lifting, and adequate recovery with accessory work to support these lifts. Duration: 12-16 weeks Frequency: 4 days per week Monday: Squat Focus Warm-up: 5-10 minutes of light cardio (e.g., brisk walking or cycling) + dynamic stretches (hip circles, […]
Goal: Maximize strength gains by focusing on heavy compound lifts with lower repetitions and higher intensity. This strength-focused plan is designed to maximize gains in raw strength through compound lifts and heavy weights. Adjust the plan as needed based on your progress, lifting experience, and personal goals. Duration: 12-16 weeks Frequency: 4 days per week […]
Goal: Maximize muscle growth through hypertrophy-focused training, involving higher volume, moderate to heavy weights, and controlled movements. This hypertrophy-focused plan is designed to maximize muscle gains by targeting different muscle groups with sufficient volume and intensity. Adjust the plan as needed based on your progress and personal fitness level. Duration: 12 weeks Frequency: 5 days […]
Goal: This plan emphasizes flexibility, mobility, and low-impact activities that complement weight loss while enhancing overall body function and reducing the risk of injury. This plan will help you achieve weight loss while enhancing your flexibility and mobility, leading to better overall body function and reduced injury risk. Adjustments can be made based on your […]
Goal: Promote fat loss by building lean muscle mass through a balanced strength training routine, with some cardio for overall fitness. This strength training-focused plan should help you build lean muscle, boost your metabolism, and support your weight loss goals. Adjustments can be made based on your fitness level and how your body responds over […]
It doesn't matter
how you move,
Just get your body
in motion!!
