The Fitness Remodel
Strength & Conditioning, Functional Fitness, BodybuildingThe Z-Train program is made to lift and enjoy it as well as getting in extra cardio. This program is made to focus on losing weight while still keeping our muscle mass up to par. This program uses the RPE scale, which is made to measure your perceived exertion. For every movement we will be working from 7-9 rating on the RPE scale, and all warm ups will be within the 3-6 rating. (all ratings listed below)
10: Max Effort
9: Could have done 1 more Rep
8: Could have done 2 more Reps
7: Could have done 3 more Reps
5-6: Could have done 4-6 more Reps
3-4: Light Effort
1-2: Little to no Effort
Video to go in more depth on RPE:
https://www.youtube.com/watch?v=qkzKd2Pk-5I
5 sessions per week
Must use App app to view and log training
Program Training
A
Jog
1 x 20:00
B
Bench Press
C
Bench Press
D
Incline DB Bench Press
E
Lat Pulldown
F
Seated Row
A1
Back Squat
A2
Step-Ups
A3
RDL
B
Back Squat
C
Seated Hamstring Curl
D
Hack Squat
E
Walking Lunges
A
Sprint
800, 800, 400, 400
B
Jog
1 x 0:00
A
Jog
1 x 20:00
B
Bent Over Row
C
Bent Over Row
D
Lat Pulldown
E
Dips
F
Skull Crushers
A1
Seated Military Press
A2
Push-Up
2 x 10
B
Pull-Up
C
Bayesian Curl
D
Preacher Curl Machine
E
Seated Military Press
F
DB Lateral Raise
