Strength

• Program Duration: 14 weeks.
• Workout Duration: 60 minutes per session.
• Training Frequency: 5 days per week.
  
  • 2 x Upper Body Workouts
  • 2 x Lower Body Workouts
  • 1 x Core & Recovery Day
  • 2 x Programmed Rest Days

• Adaptability: Customizable rest days & weekly layout.‍
• Focus: Building strength through progressive overload

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• Monday: Upper Body Lift
• Tuesday: Lower Body Lift
• Wednesday: Core and Recovery
• Thursday: Upper Body Lift
• Friday: Lower Body Lift
• Saturday: Rest Day‍
• Sunday: Rest Day

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1. Warm Up

• Each session begins with a warm-up designed to activate muscles, enhance mobility, and prepare the body for the main workout.
• The aim is to ensure joints are mobile, muscles are activated, and the body is ready for more intense work.

2. Main Workout

• The main workout is divided into segments (e.g., A, B, C) and typically consists of 3/4 rounds per segment.
• Exercises are grouped and completed with specific reps and rest intervals:
  
  • RBE (Rest Between Exercises): 10 seconds
  • RBS (Rest Between Sets): 60-120 seconds
• It includes:
  
  • Upper / Lower Training Split: Primarily focus on compound movements such as squats, lunges, deadlifts, and presses, with some isolation work.
  • HIIT and LISS: HIIT and LISS sessions are added throughout the week to maintain cardio and facilitate recovery.
    
  • Core and Recovery: One day is solely focused on core and recovery to build a strong core and to ensure you're optimally recovered between training sessions.

3. Cool Down

• The cool-down phase emphasizes stretching and flexibility to promote recovery.
• The goal is to relax the muscles, enhance flexibility, and reduce soreness, helping with overall recovery.

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