Strong A** Full Body Split is comprised of 3 weekly workouts. The first half of the this program will repeat for 4 weeks. You will take these 4 weeks to use progressive overload to improve your strength. This can look like adding weight each week, improving your form, adding more time under tension, etc. Phase 2 will consist of 4 weeks of new workouts but with the same 3 day split. There are 4 days available for you to use as full rest days or active rest days to for other forms of movement that aren't too strenuous. It also allows you the flexibility to move around your sessions to different days if needed. There are regressions or home exercise options available for each exercise and can be viewed when you expand each one. While this program is categorized as intermediate, beginner and advanced athletes can easily adapt it their needs. This program can be used for fat loss, strength gain, muscle gain, or maintenance purposes. Each participant will have access to chat with me as your coach if you ever have any questions about an exercise, your form, weight selection, etc.
A
Total Body Warm-Up
1 x 10
B
Back Squat
3 x 5
C
Chin-Up
3 x MAX
D1
RDL
3 x 10
D2
DB Bench Press
3 x 10
E1
Hip Thrust
3 x 10
E2
Chest-Supported DB Row
3 x 10
A
Total Body Warm-Up
1 x 10
B
Sumo Deadlift
3 x 5
C
Push-Up
3 x MAX
D1
Reverse Lunges
3 x 10
D2
Overhead Press
3 x 6
E1
Banded Dumbbell/Barbell Glute Bridge
3 x 15
E2
Incline DB Bench Press
3 x 10
F
Lying Leg Curl
3 x 15
A
Total Body Warm-Up
1 x 10
B
Pause DB Goblet Squat
3 x 8
C
Pull-Up
3 x MAX
D
Glute Focused Back Extension
3 x 20
E1
Single Arm Half Kneeling Cable Row
3 x 15
E2
Leg Extension
3 x 12
Cassidy is a NASM-CPT, pre and postnatal coach, and pain-free performance specialist. She has a passion for helping others discover their true strength and finding ways to create sustainable lifestyle change. She aims to meet each client where they are at and create individualized training programs that can easily fit into their lifestyles.