Do you know what really sucks???
When most people think “fitness” they think it solely ties into aesthetic goals, yet fitness and health stretches far beyond that.
There's nothing wrong with having physique goals, but why stop there? It should also include moving and being a fkn athlete far beyond high school and college and having the bod as a byproduct of ones physical health.
Otherwise, think of it like this: what would be the point of owning a lambo, if it's sitting in the driveway because the steering is broken and it can’t go above 30mph for more than 10 seconds? (I’m looking at you, bodybuilders 😤🤝)
But jokes aside, you shouldn't lose mobility nor get winded going up the stairs in your 20's.
You shouldn’t have back pain at 30.
Your knees shouldn’t hurt at 40
And you definitely shouldn’t stop lifting heavy weights at 50.
Let physical appearance be a consequence of your accumulated fitness and not just have it be "all show, no go".
This 4 week program is suited for all fitness levels, with aesthetic and athletic goals in mind. It starts off with a 4 workout/ week split the first week, and ramps up into 5.
So I guess the real question is, are you ready for gains?
A1
4-Way Dead Bug
3 x 1:00
A2
Stability Ball Hamstring Curl
3 x 10
A3
Multiplane Lunge
3 x 45
B1
Bulgarian Split Squat
3 x 10
B2
Reverse Lunges
B3
High Knee Teapot
C
Heel Elevated Backsquat
D1
Calf Raise
2 x 20
D2
Banded Anterior Tib
2 x 20
E1
Foam Roll
E2
Pigeon Stretch
E3
Couch stretch
A1
Sled Drag
1 x 20
A2
Shoulder Dislocates
1 x 15
A3
Hang from Pull-up bar
1 x 60
B1
Banded Tricep Pushdown
3 x 20
B2
Deficit Push-ups
3 x 20
B3
DB Fly
3 x 20
C
DB Floor Press
12, 10, 8, 8, 8
D
Dips
4 x 10
E
Low-Incline Bench Press
10, 8, 6, 4
F
Hammer Kickbacks
3 x 20
G
Optional Aerobic Work
1 x 20:00
Conditioning
A
Aerobic Test
25 minutes @ 75% HR. That means take 220 minus your age x 75%. That is your target HR. I want 20 minutes there.
B1
Russian KB Swing
50, 40, 30, 20
B2
Teapot Walking Lunge
10, 15, 20, 25
A1
Single Leg RDL
3 x 8
A2
Wide Grip Pull Ups
3 x 8
A3
Bent Over Rear Delt Fly
3 x 20
B1
Barbell Hip Thrust
5 x 8
B2
DB Lunges
5 x 20
C1
Partial Squat w/ pause
4 x 8
C2
Bench Adduction
4 x 20
D
DB Shrug
4 x 15