Free Program!

Introductory 12-week fitness program – focusing on strength and hypertrophy for beginners

-      Program will follow progressive overload protocol, which involves slowly increasing difficulty/intensity periodically

-      2 workouts (A and B) intended to be performed twice a week each for a total of 4 workouts per week

-      Exercises should be performed using 1-10 RPE (rate of perceived exertion) scale, every day will be different and should be based on how you feel that day. Look to keep a 6-8/10 RPE based on how you are feeling that day. 

-      Every week or every other week, look to increase either intensity by 5-10%. This can be done by increasing weight, volume (reps or sets), or intensity (tempo or speed)

-      Every workout will involve a warm-up, main workout, and cool down

Warm up

Exercise                                                Reps/Distance

Knee hugs                                                    10m

Standing quad stretch                            10m

Lunge with twist                                            10m

Scoops                                                            10m

Inchworm                                                    10m

Scapular protraction/retraction             15 reps

Deadbug                                                     12 reps/side

Birddog                                                             12 reps/side

Workout A

Exercise               Reps/Distance/Time                    Sets

Squats                                   8-10                                3-5

Banded hip flexion       8-10/leg                                3-5

Chest press                      8-10                               3-5

Pull up/lat pull down         8-10                                     3-5

Triceps pull down        8-10                              3-5

Cable anti-rotaion hold 20 seconds/side        3-5

Workout B

Exercise               Reps/Distance/Time            Sets

Deadlift                         8-10                                3-5

Glute bridge          8-10                                3-5

Shoulder press         8-10                                  3-5

Row                         8-10                                      3-5

Bicep curl               8-10                                      3-5

Farmers carry/walks    30 high knee marches/30yds 3-5

Cool Down/Static Stretching

Exercise                     Reps/Distance/Time

Hamstring                     30 seconds/side

Quads                            30 seconds/side

Groin                          30 seconds/side

Pidgeon                    30 seconds/side

Figure 4                        30 seconds/side

Hip Flexor                30 seconds/side

Chest/Pecs              30 seconds/side

Shoulder                  30 seconds/side

Triceps                         30 seconds/side

Neck                        30 seconds/side

Wrist flexion                  30 seconds/side

Wrist extension        30 seconds/side