The weeks are broken down into 4 weeks total with a five-day training split. For the first 4 weeks, we will be following the training program in order by week. Once the 4 weeks are up, we will then reverse the program for the following 4 weeks. In the beginning, each week will incorporate different exercises and training styles. The goal in the first 4 weeks is to introduce you to the exercises, the rep ranges, and the training split concepts. While the remaining 4 weeks, allows you to increase your weight based on the familiarity of the exercises and their purpose. This program provides focus on upper and lower muscle groups as well as total body circuit style training. You will also find cardio recommendations as well as detailed descriptions of the different types and kinds of cardio.

You will also find a detailed overview of macronutrients as well as nutrient timing recommendations that are considered “optimal” for achieving your desired body composition. I provide a formula to help you dial in your caloric and macronutrient needs for whatever it is your personal body composition goals may be. With every passing week, this trainer will have you feeling stronger, more confident and excited to work out!

*This item is a digital download