2 NEW FITNESS GUIDES
FIT AND FUNCTIONAL GUIDE / CHALLENGE Q3
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GYM GUIDE:
This 12 week guide includes a 6 day workout split: shoulders/abs, hamstrings/glutes, chest/triceps, back/biceps, quads/glutes, and full body/lab circuit. The equipment needed can be found in any standard gym:
- Barbell and /or Smith Machine
- Dumbbells
- Kettle Bell
- TRX bands (can sub these out for DBs)
- Basic machines (leg press, leg extension, hamstring curl)
- Pull up bar/rig
- Cable machine
All 72 workouts progress from an intermediate/advanced level to an advanced level. The weights you choose can increase or decrease the difficulty as well as the rest time you take between sets.
HOME GUIDE:
This 12 week guide includes a 6 day workout split: shoulders/abs, hamstrings/glutes, chest/triceps, back/biceps, quads/glutes, and full body/lab circuit. Dumbbells and resistance bands are the only equipment needed, making this guide perfect for busy schedules, traveling, and anyone who wants to workout in the comfort of their own home! All 60 workouts progress from a beginner/intermediate level to an intermediate/advanced level. The weights you choose can increase or decrease the difficulty.
EQUIPMENT NEEDED:
- Dumbbells: at least one heavier set and one lighter set. The heavier set will be used for most lower body movements and the lighter set will be used for most upper body exercises.
- Long resistance band(s): At least one long band with or without handles.
- Booty band: At least one smaller resistance band to go around your legs.
ARNOLD SPLIT- 8 WEEK GUIDE
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This 8-week guide includes a 6 day workout split: Chest/Back, Shoulders/Arms, Legs, repeat. The equipment needed can be found in any standard gym:
- Barbell
- Smith Machine
- Dumbbells
- Kettle Bells
- Basic machines (leg press, leg extension, hamstring curl, Pec Deck Fly)
- Pull up bar/rig
- Cable machine
- Hammer/Machine Chest Press
All 48 workouts progress from an intermediate/advanced level to an advanced level. The weights you choose can increase or decrease the difficulty as well as the rest time you take between sets.
This program is designed for hypertrophy as the focus but does incorporate some strength ideology with the compound movements. You should be keeping track of the weight used for movements like Bench/Chest Press, Squat and Deadlift from week to week to help you keep progressive overload as a priority.
The program is also designed using rep rages instead of a fixed number the accessory movements. If you are reaching the higher rep number, for example 12 reps in an 8-12 range, with ease than you need to increase resistance. The 11th and 12th reps should be a struggle to complete without cheating.
