If you're looking to build muscle, lose fat or change your body composition, then you're in the right spot! In today's video I break down everything you need to know about getting the body of your dreams and reaching your fitness goals.
Topics discussed:
Diet: How to find your maintenance calories? Do you need to track macros? Calorie deficits and how to monitor your weight loss progress.
Cardio: Do you need to do cardio? Which form of cardio is best? How should you track and progress with your cardio?
Recipe ideas: Awesome grilled vegetable salad with goat cheese and egg white bite sous vides for a fast and easy high protein snack.
Training: 4x/week training split discussed in full detail!
Thank you for watching! Hope you enjoy the video and learn something from it :)
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WITHINGS SCALE:
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4x/WEEK TRAINING ROUTINE
- Program runs in 3 week blocks
- Goal is to restart each block with 2.5-5lbs added to the bar depending on lifting level
- Each week intensity goes UP. Meaning, you are ADDING weight but reducing reps
- No planned deloads. Feel free to schedule them in when you feel fatigued
DAY 1- Chest/Back/Biceps 1
1.) Bench Press
Week 1: 4x8
Week 2: 5x6
Week 3: 6x5
2.) Pendlay Row
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
3.) Incline Dumbbell Press
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
4.) Lat Pulldown
3x12-15
5.) Cable Row
3x12-15
6.) Barbell OR Dumbbell Curl 4x8-10
DAY 2- Shoulders/ Legs/ Triceps 1
1.) Squat
Week 1: 4x8
Week 2: 5x6
Week 3: 6x5
2.) Seated Dumbbell Press
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
3.) Romanian Deadlift
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
4.) Lateral Raise Variation 4x12-15
5.) Split Squat 3x10/Leg (Superset) Reverse Pec Dec 3x20
6.) Dumbbell Skull Crusher 4x10-12
DAY 3- Chest/ Back/ Biceps 2
1.) Pull Ups
Week 1: 4x8
Week 2: 5x6
Week 3: 6x5
2.) Incline Bench press
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
3.) Chest Supported Row
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
4.) Weighted Dips
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
5.) Machine Press OR Fly 3x12-15
6.) Incline Dumbbell Curl 4x12-15
DAY 4- Shoulders/ Legs/ Triceps 2
1.) Standing Press
Week 1: 4x8
Week 2: 5x6
Week 3: 6x5
2.) Trap Bar Deadlift
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
3.) Lateral Raise Variation 4x10-12
4.) Leg Press 4x12-15
5.) Lying Hamstring Curl 3x12-15
6.) Tricep Pushdown 4x12-15
