Build Strength & Muscle
Familia Fitness
Build Muscle and Increase Strength with our 4 x day split program. This program is designed to ensure you increase muscle mass and build strength by using progressive overload and "fatiguing" each muscle. Be prepared to be a little sore after each session, as this is key to building muscle. But also be prepared to change your body shape and have that athletic body shape you have always wanted.
Never feel unsure about your gym session again. Walk in with confidence knowing you are about to do an awesome session.
You will need access to full gym facilities for this program. This program requires and intermediate level of knowledge of the gym and exercises. If you have trained in the gym in the past and are comfortable with lifting barbells and performing compound exercises, then this program is for you.
*Please note all prices are in US dollar
A
Back Squat
10, 8, 8, 6
B
Bulgarian Split Squat
4 x 8
C
Bench Press
10, 8, 8, 6
D
Bent Over Row
4 x 8
E
Split Squat
3 x 8
F
Chin-Up
3 x 10
G
Ab Wheel
3 x 12
H
Lying Leg Raise On Bench
3 x 15
A
Deadlift
10, 8, 8, 6
B
Seated DB Press
10, 8, 8, 6
C
DB Deadlift
4 x 12
D
Reverse Flys
4 x 12
E
Barbell Upright Row
3 x 12
F
Glute Bridge
3 x 10
G
DB Side Bend
H
Push-Up
3 x 10
A
Back Squat
10, 8, 8, 6
B
Front Squat
4 x 8
C
Split Squat
5 x 8
D
Goblet Squat
4 x 15
E
Walking Lunges
3 x 10
F
DB Farmer's Walk
3 x 40
A
Deadlift
10, 8, 8, 6
B
Seated DB Press
10, 8, 8, 6
C
DB Deadlift
4 x 12
D
Reverse Flys
4 x 12
E
Barbell Upright Row
3 x 12
F
Glute Bridge
3 x 10
G
DB Side Bend
H
Push-Up
3 x 10
Jordan Lovelock Wiggins
Coach Jordan has dedicated her life to helping people in their best bodies. She specializes as a strength coach and has gained a Bachelor's and Masters's Degree in Exercise & Sports Science and Strength & Conditioning. With over 16 years of experience, Jordan has trained everyone from elite athletes to the general public and rehabilitation for older adults.
Achieving your goals is extremely hard without a plan. But with this program you will always have the best plan right in your pocket. Feel confident walking into the gym knowing you are about to execute an effective and efficient workout.
Get Build Strength & Muscle
Vera Meric
"She genuinely cares"
Verified Athlete"Jordan is the best trainer, she genuinely cares for your health and development. And pushes you to achieve results. But more than that, Familia fitness is such a good community of people, who come together not just to train but as friends. I’ve met such amazing people through Familia fitness."
Ali Cowood
"Really improve fitness levels"
Verified Athlete"I feel I get a good workout, the endorphin rush, but also a real sense of calm. Jordan has helped me learn techniques and really improve my fitness levels."
