The ultimate squat program ideal for people who love to squat! It's ideal for people who are leg day lovers and want a bigger challenge.A squat-heavy plan where you will squat 4 times a week… yup that isn't a typo. SKWAT is here due to popular demand and ready to shake things up for you. If you're in a rut with your training? Not any more!Why squat so often, how can this benefit me?PREVENT INJURIESThat’s right, so many of us sit on our ass so much in our working day that posture goes out the window. Squatting often will re-activate the glutes after being so in-active throughout the day, reducing the chance of injuries from imbalances.IMPROVE YOUR PERFORMANCESquats can improve your whole training performance purely because of the the movement pattern and the muscles it works. The glutes and core play a huge role in the majority of other lifts in the gym, so by strengthening them up, expect other lifts to benefit greatly.PERFECT YOUR SQUATObvious one this one, you’ll be squatting more, so more practice to improve your form, which in hand will bring on your strength, power and muscle quality.YOU'LL BURN WAY MORE FATSquatting is a full-body muscle building exercise that incorporates multiple muscles such as your abdomen, hamstrings, quads, calves, lower back and glutes. Big movements like this will really get the furnace going.IT'S CHALLENGINGWho doesn’t want to be challenged with their training? If you don’t try new things that push you, you’ll never see the results they can bring.This program uses a heavy amount of weights and bodyweight. It is designed so that you squat 4 times a week, but the program itself also gives optional ‘lighter’ circuits (Active Recovery Workouts) for days in-between. The program lasts for 4 weeks in total and the average session length is around 1-1.30 hours.
A 6 week complete transformation plan. This isn't just bodybuilding, you're going to learn how to create the best possible mind-muscle connection for EVERY muscle group. The result...creating the body that you want in your head easily and correctly. This is a very carefully designed program, taking you through 6 weeks of varying styles of training, so expect to put on muscle and trim some body fat in the process. I want you to understand that IT IS NOT about moving or lifting a weight. You aren’t a Powerlifting Dork, you are a Muscle Dork. I want you to memorise these words:“It’s not about moving as much weight as possible, it’s about contracting the muscle under appropriate resistance, and keeping it under as much tension as possible”.This program is very strict and specific to put on muscle and transform your body to a place you've never been before, so in return...be strict back with it.
Looking to get stronger and more powerful? 3 BLOCK POWERLIFTING is a carefully designed 12-week plan (with 2 optional deload weeks) that will increase your full body strength massively. This program focuses on the 4 main lifts; Squats, Deadlifts, Bench Press and Overhead Press, working different rep ranges and weights over each week. If you've never tried powerlifting before, or don't know much about it... below are some benefits of this style of training:IMPROVED STRENGTHPowerlifting strengthens the muscles of your legs, back and upper body. Nearly every skeletal muscle is strengthened with a powerlifting routine. FAT LOSSPowerlifting is a very intense form of exercise and burns a massive amount of calories. One of the benefits of intense training is not just the calories you burn while training, but the long-term effect this has on your metabolism too.ATHLETIC ABILITYPowerlifting has a knock on effect on improving other abilities, including speed, vertical jump and conditioning. Your back in particular contributes to many other sports and activities, including martial arts, wrestling and fighting. There are few activities where being strong does not help in some way.
This is for the people that can commit to more time in the gym, the people that have been working out for a couple of years and want to step their game up. This program can be used for both cutting and lean bulking depending on how you eat and how much cardio you add to it. This 12-week program has you training 6 times a week and will require a 5-day break at the end of the program if you wish to restart it all again.Goal Recommendations: For cutting start with cardio twice per week for the first week, then move up to three times a week for the fourth and fifth week. For the final few weeks look to be doing cardio 5 times a week.For lean bulking stick to doing cardio once or twice a week but no more.
This 6-week program is ideal for people who want to take up strongman style training, but don't have access to specialist strongman equipment. Ideal for those who train in a normal gym environment, this program will massively benefit your strength, power, grip strength and muscular size. Every gym has a strongman, are you yours?
Time for a complete shake up with your training. I've designed this 5-week plan to get you on track towards a new badass body. The program consists of a 4 day split: - Legs, push, pull and an arms & calves day. On week 5 there's a little bonus for you! The idea behind this program is to mix compound movements for strength and size while throwing in a split that includes some isolation movements to give you that full bodybuilding experience.
If you're looking to hit some new lean muscle gains in only 4 weeks and training in a gym, then this guide is for you. With this program you'll be training 4 days per week, hitting each muscle group throughout the week with lots of intensity and volume. Angles are your new best friend and you'll find plenty in here, attacking your muscles to provide shock and awe to a new lean physique.
This 3 week program is aimed at the people who really want to focus on the building of their glutes and get some solid core work in. You'll be hitting your full body throughout the 5 days you train per week, (with one active rest day too), but with slightly more focus towards those troublesome areas you've struggle to grow and sculpt. You will need a gym for this program and each session will take you no longer than 60 minutes to complete. Your journey to a new peach and toned abs starts now.
You want bigger glutes? You've struggled to bring certain areas of your glutes up to scratch? You feel like you've tried everything but it just hasn't worked for you...then this is the purpose of this plan. 4 weeks of training, which includes attacking your glutes twice a week with tried and tested exercises for maximum growth. This full plan also works the rest of the body and includes HiiT cardio to drop stubborn fat. Expect some great results in just 28 days!
Wave loading is a brilliant way to not only pack on muscle, but also massively enhance your strength. If you're looking to get an overall full body strength plan, mixed in with some giant set bodybuilding, then this is for you.Training 4 times per week for 4 weeks, you'll go through each of your main lifts with strength wave repetitions, followed by more assistance and muscle building work on that muscle group...then end results? Bigger and a lot stronger. With strength training, a day on-day off practice works well for recovery.
Want to bring your arms up to scratch? This program is for you.Training arms 3 times per week, with a day dedicated for upper and lower body maintenance, this plan will really zone in on building your arms. With the arms being one of the smaller muscle groups, this plan only lasts 3 weeks due to the intensity and volume. Great if you're looking for a complete switch up in your routine and for sleeve busting arms. Get the scissors out ready ;)
This 4 week plan is perfect for people who want to bring their legs up to scratch with the rest of their body. Training 5 times per, with cardio included, expect some serious results from training your legs more often and in a new way. Get ready to train legs 3 times per week and remember...it’s not about moving as much weight as possible in this plan, it’s about contracting the muscle under appropriate resistance, and keeping it under as much tension as possible.Stick to this routine exactly as it’s written, and the results WILL come.
A 4 week plan perfect for those looking to lose a little body fat and get that thin waist, broad shoulder look. With slightly more focus on the shoulders and back to create the 'illusion', you'll be training 5 times per week, each session under 60 minutes and you'll need the gym to try it out. This routine also includes cardio to keep body fat low and days of high reps then low reps to tap into your different energy systems.
Not everyone has 5/6 days a week to commit to their goals and sometimes life just gets too hectic. This 4 week plan uses full-body workouts, 3 times per week to help you put on size and improve your strength. So if you don't have a load of time right now, but muscle building is your goal...this plan has your back, utilising hard sessions, then rest days for growth.
A 4-week routine to improve your overall strength and physique. This plan is perfect for those looking for a balanced weight training routine. Training 4 times per week this program includes strength work with muscle building exercises. If you're new to training this is a great place to learn some basics, while the pyramid style exercises are enough to challenge more advanced users too. Jump in at the deep end you'll thank yourself later.
This is a 1 week only plan to let you try out bodyweight-only training for lean muscle growth. If you've ever wanted to try calisthenic style training, or simply just want to back off the weights for a week just to let your joints etc. recover, then give this a try to see how your body feels and adapts.Training 5 times this week, your week is split daily into each muscle group to zone in on them for more growth. Each session doesn't lasts around 45 minutes and the only equipment you may need during this week is a pull up and dipping station.
Is your gym missing certain pieces of equipment?Are certain machines not close to each other, making the flow of your workouts awkward?Is your gym always busy so not a lot of space to train?Do you suffer from different muscle imbalances?Or do you train from home but only have limited free-weights at hand?...Welcome to Dumbbell Aesthetics. All you need, is dumbbells!
A full muscle building and strength building plan for people who prefer slightly shorter sessions. Training 4 times per week for 4 weeks and hitting multiple muscles in each session, this plan is designed to throw lots at you in a shorter amount of time by using giant sets. Each of the workouts will last around 30 minutes.You will need the gym for this program, but once your station is set up with the equipment you need, you can just get on with it, not having to wait around for numerous pieces of equipment.
Looking for a plan to pack on dense muscle that not only looks the part, but acts it too? This 4 week plan was designed to help you get bigger and stronger with a whole load of weight training. You can build muscle in low rep ranges, just like you can in the classic 8-12 bodybuilding range, this plan mixes and matches both. This isn't just bodybuilding and it isn't just powerlifting for strength, this plan will allow you to build the muscle you desire, all while getting a whole load stronger in the process. 4 sessions per week the first two weeks, then upping the ante to 5 sessions per week in weeks 3 and 4.
Choosing to take on this plan means one thing: you are ready to change. You want to change the way your body looks and the old approach you had wasn’t cutting it. I’ve been there, I get it. I know what it’s like to flog yourself day in and day out at the gym, and see little or no progress. It hurts, man! That’s why I wrote this program, it’s methods which I use myself that have taken me from being a flabby student, to a skinny personal trainer to a place where I am proud of my physique and willing to display it! This is an 8 week program, the first 2 weeks are known as the ‘primer phase’. This phase is designed to help you learn/re-learn how to contract your muscle effectively for each exercise, a huge component when it comes to changing your physique. From there you will move onto 6 weeks of 'Intelligent Progressive Overload'. Most bodybuilders/physique competitors/coaches will preach progressive overload, making you push up the weights every week on every single exercise every single week. I’m sorry to say it, but that approach is flawed in my opinion. There’s high chances of injury, not enough focus on exercise selection and execution, and overall a lack of any actual physique development as a result. Get ready to push the intensity, work your fucking ass off and do it intelligently with this plan!
This four week plan will have you training glutes/lower body, three times per week. The goal of this plan is over training the lower body for maximum growth in less time. To be successful, nutrition is very important and I recommend to be eating in a caloric surplus (eating more calories than you burn off) for the duration of the four weeks, optimizing growth. Macronutrients that work best for me in a surplus are broken down in 40% protein, 40% carbs, 20% fats. I would not recommend any high intensity cardio during this program. It may slow down recovery time, and with having a 3 day lower body split, you should want to rest your lower body as much as possible.If you want a bigger, firmer and stronger booty...this is the plan for you.
Gain muscle and size with this 6 week plan. The journey to more size comes from two factors...how you execute the workouts and exercises...and using the correct exercise selection for each muscle group. What does this mean? Each muscle group is built up of different types of muscle fibers...and therefore respond to different rep ranges better or worse than others for maximum growth. This plan uses a very carefully selected group of exercises for each muscle group, all with their ideal rep ranges for that muscular make up...resulting in much more bang for your buck in each session. You'll find some very unique and highly effective exercises in this plan, training 5 days per week over 6 weeks and attacking single or double muscle groups per session.Get ready to build more size than you ever have before!
The first 4 weeks of this plan are looking at getting you bigger and stronger. You'll be focusing on heavy weight on your lifts, with no cardio. If an exercise says build to a heavy 3, you're leaving nothing in the tank. Build up with 3 reps every set, then finish on your heaviest 3 before moving on to some percentage work to get some hypertrophy in for muscle size. We're pushing heavy in this phase of the plan, so if you need a spotter...get a spotter.Repeat no more than 3 times then look to change to a new plan to avoid any plateauing. Talk to a coach to discuss your progress on this plan and get our advice on what your next steps should be.
The problem with squats and deadlifts when trying to build your glutes is that they can easily (and often are) done incorrect. It's easy to perform these exercises with bad form and not even give the glutes the tension and execution they need.This female glute development plan was designed to give you more bang for your buck with different and more effective exercise selections, more frequent lower body sessions per week and a mixture of different volumes/intensities to massively improve your glute development over 6 weeks.The glutes could easily be one of the largest and most powerful muscles in the body so they need to be trained in a few different ways to maximally stimulate, break down and activate the fibers to build one awesome booty. Not only this, but training the glutes more often can give many benefits...- Improved posture- Injury prevention- Increased strength, power and overall athleticism- Better physique (shape & body composition)You'll also find minimal squatting in this plan as we want to focus more on glute activation rather than just quads and hamstrings all the time on leg day. For this plan you'll need a resistance band for some of the workouts, as well as free-weights and access to some kettlebells (although there are dumbbell variations if needed). Expect to feel your glutes more than ever with this plan and expect to see some crazy growth over 6 weeks of training 4 times per week.
This is the 2nd phase of the Fully Loaded Lean Mass plan...the refining stage. We will start to introduce supersets, tri-sets and a little cardio here. We'll also be looking at lowering calories slightly on this phase while increasing the work load. Rest between sets will be reduced and your sessions will include more accessory work to give a more bodybuilding feel. Weight is not the main objective of these sessions, it's about executing your exercises better to feel the muscles work as they're supposed to.
This 3 week plan is perfect for those who just want to use machines in the gym and no free-weights. It is also helpful for those who aren't too sure on how to use or structure a machine only plan. You'll be training 4 times per week and will hit your full body over the course of the week.So if you're looking to build a little lean muscle and keep your body fat down, this plan of machine work and cardio will suit you perfectly.
We understand it can be hard to train as often as you normally would over the holiday seasons. This 2 day per week plan was designed to help you maintain your hard earned gains by keeping your body active. Using big lifts and hitting the full body on each season, this plan is not only perfect for the short-on-time people, but it also helps to maintain your strength and muscle gains. There's no stupid sets, no jumping about from station to station and you can focus on one lift at a time...not needing 3 pieces of equipment at once.Don't be a new year warrior...keep your gains and keep your excuses...stay ready!
This is a 4-week extremely popular plan for RAPID fat loss that will also boost your fitness levels. This is for the people who want more structure to their routines and more bang for their buck in a shorter amount of time. Too many plans ease you in, hold your hand and leave you with the feeling of, “I could have done more”...but not with this one.Instead of spending hours in the gym trying to rack up as many calories burned as possible, this plan focuses on shorter 30-minute ass-kicking circuits. You will need very little equipment for this program. You can simply walk in the gym, set up your station and off you go! Get ready for 4 days of circuits specifically designed to challenge you more than ever before!
A weights program perfect for people who want to lean down in just 8 weeks. This program will have you training 5 days a week and targets every muscle group as well as some core training. This is my own personal plan that I used to massively cut down my own body fat levels and fits in perfect for people who are looking for a more structured gym routine.
Fitting 2 hour sessions at the gym every night can be tough for moms. The reality is we live very busy lives, BUT still want to train. If that sounds familiar then this plan is perfect for you! Great for training at home or the gym AND a program that fits into a busy lifestyle. This is a predominantly bodyweight program that focuses on the whole body over 6 weeks. With only 3 workouts each week lasting under 1 hour... there's no excuses. If you're looking to tone up, build some lean muscle, get fit and burn some serious calories... this program is specifically designed to do just that!
A 12-week complete body transformation ideal for women who are wanting to get in the best shapes of their life. Through my own experience of training and competing as a bikini competitor, this plan has been specifically designed for people who want a smaller waist, tighter toned up body and also increase their athleticism and fitness levels. If you want to get lean...this is the perfect plan for you.This 12-week plan uses a mixture of cardio, HiiT training, bodyweight and free-weights to completely change your body over each week. Progression is key with structured plans, so expect to be pushed harder and harder each week, but also expect the end product to be nothing short of amazing. Welcome to my 12-week Bikini Body transformation.
One of the most popular single workouts in the app is now here in its full hell-hath-no-fury form. This 4-week program is designed to simply get you in your best ever shape and burn some serious fat. It's well known that HiiT training is one of the best methods to burn fat both quicker and more efficiently, so what you'll find here is a carefully planned out routine mixing bodyweight, weights and a little cardio to ramp your metabolism higher than ever before. Want to burn way more fat and much quicker? This is your answer.
Let’s get the most important thing out the way first. You CAN NOT spot reduce fat in areas that you choose. Simply put, you can’t just do abdominal exercises and burn fat on your abs. To ‘tone’ means to see the shape of the muscle based on lowering your body fat levels. This plan is an ‘add-on’ to your current routine, to be done in conjunction with it to progressively take your core from where it is now, to a much stronger and tighter result.The core is a complex muscle group and requires different stimulus’, movements and intensities to attack it from all angles. A lot of people don’t realise, but the lower back is also part of your core muscles and is often neglected. Even the glutes play a minor role in helping/assisting the core. Instead, you’ll find people doing endless crunches and sit ups in the quest for abs, it’s boring, repetitive and will leave your posture all messed up.If you’re looking for a more structured approach towards the end goal of having much better core muscles, this is perfect for you. A 4-week plan where each week gets progressively harder, asking you to do more and more each time. The workouts themselves are designed in circuit format to also raise your core temperature, burn more calories and work more muscles at once.Make sure you’re doing both workouts 2 times per week either at the end of your normal workout, or as a stand-alone workout.
If you're looking to drop weight and stubborn fat over the course of 4 weeks, but quite new to training or need to start at a lower level then build up...this program is designed for you.Within this program you will be training 5 days a week, with days alternating between free-weight and machine work in the gym, then cardio days to further help you drop weight and raise the metabolism. The weight training days are aimed at the full body whilst starting you off at a base level to build up to bigger and harder things. You'll never be in the gym longer than 45 minutes to 1 hour, allowing yourself to maintain optimum energy levels throughout your workouts.
Some people like constant variety, others prefer a little more structure to their weeks. This is for the people who want to shake up their training for 1 week only and follow a plan. The end result of this plan is to introduce you to a different style of training and help you burn fat, condition your body and seriously ramp up your metabolism towards a leaner body.
If you've tried the daily workout 'Mental Toughness', then you'll know exactly what to expect with this routine. 4 workouts a week (except week 3 which has a bonus cardio day in), and the program lasts only 3 weeks. This program uses a mixture of cardio, free-weight training and bodyweight circuits. If you're looking to lean down, improve your strength and dramatically improve your conditioning, you'll find this program your new best friend.
2 weeks of bodyweight fat loss training here, training 5 times per week. Each of the workouts need no equipment (except one day you will need a skipping/jump rope) and you won't be training for any longer than 30 minutes each session. This program is perfect for anyone that doesn't train at the gym, works out at home or has little to no equipment. Maybe you're travelling and still want to work out but don't have access to a gym, this will work perfect for you.
A bodyweight-only 4 week plan for those who haven't got access to any equipment, but want to lose weight. This also fits well for people who may want to take a little break from weight-lifting and hit the body with lighter loads. Each week will have you training 5 days a week and no session will take you longer than 30 minutes, perfect for those short on time too!
There's show muscles and go muscles. This plan covers both. Not only will you be able to move weight, but you'll be able to move it numerous time, with a new and improved fuel tank that feel like it'll run forever. If you're looking to get fit AF, conditioned, strong and lean...this plan will be right up your street. Training 5 times a week for 4 weeks, expect no mercy from any workout. YOU WILL BE PUSHED!Equipment needed for this program:KettlebellsFree-WeightsMedicine Ball
Enter the KettleDum kingdom and become the ruler of your domain.'4 week muscle building & fat loss program using a mixture of dumbbells, kettlebells & bodyweight exercises. You'll be training 5 workouts per week and 1 balance/mobility workout. This is a great way to really shake your training up and get amazing results from kettlebell training.
If you've done barbell badass before, then you're going to love this sequel. This time round, all you need is a pair of dumbbells. Each workout is designed to burn fat and build lean muscle, through circuits, complexes and HiiT Training. Perfect for anyone with limited space, equipment and time but want to burn some serious calories each session.
We all do it...holiday is booked...something important is coming up and we've left things a little too late to get in any serious kind of shape. This 2-week-only plan is for those of you. Training 6 times per week for 2 weeks...this program is designed to try and help you burn as much fat as possibly, rev up metabolism and reveal more tone to your muscles. This plan includes cardio, as well as circuit training and free-weight work. It's never too late, just get ready to work!
The great thing about the variety of workouts in the app is the ability to let you try brand new things to push you in new ways. For those who like constant change to stop getting bored, this 3 week plan allows you to train differently each week, for 3 weeks.Week 1 (4 sessions per week) - Bodyweight OnlyWeek 2 (4 sessions per week) - Free-WeightsWeek 3 (3 sessions per week) - KettlebellsIF you're looking to keep the body constantly guessing, burn fat and build some lean muscle, give this program a try.
Looking to get those abs to start showing? This 4 week plan will take you through different workouts to help you burn the fat on top, sculpt the abs underneath and work on all the stubborn areas such as the lower abs and hips.You'll be training 5 times per week over 4 weeks and will need the gym for some workouts, while others can be done at home. During this program you'll be doing HiiT workouts, some cardio, core building and mid-way through each week, you'll be doing 1 Yoga workout to keep you flexible and help you recover.
Being fit is more than just a sculpted body, it's a mentality. This program is designed to give you the tools to work on all the necessary physical and mental demands for the military;* Functional Fitness* Strength* Endurance* Mental ToughnessOver the course of 4 weeks you'll be put through cardio, bodyweight and weight training workouts that will all challenge you and provide you with the necessary tools to do well as a military recruit. Everything will transfer over well for fitness testings before joining the forces, as well as keeping you at peak condition if you're already serving. So don't just think of this as an awesome fat loss, fitness and strength building plan, think of it as a character building plan for mental toughness and durability too.
The key to this plan is variety, not excessive training. Each session of the week will massively differ from each other, and will use a blend of big compound lifts – such as the deadlift and front squat, bodyweight exercises, cardio and intense circuits to burn fat and build muscle. Repeat this program for 4 weeks, each week trying to improve your lifts and performance form the week before. Expect some crazy results!Get strong, get lean...stay lean!
Here's an intense mix up week for you...all structured and planned out by Keir Bascombe. Keir recommends 3 days on, 1 day off, 2 days on, then another day off. All you need for this program is a pair of dumbbells, so it's perfect for those with a home gym, or just want to use limited equipment in busy gyms. Attacking your full body over the week, really challenge yourself to drop some stubborn pounds of fat with this plan!Weight Guidelines:Women: 26-33lb (12-15kgs) x 2Men: 48-55lb (22.5-25kg) x 2
This is a full-body, unique 4 week plan to help you build a stronger leaner physique. Each workout will target different areas of your body and uses exercises that are designed to challenge you a little more. You'll find a mixture of free-weights and bodyweight exercises in each workout, training 4 times per week. Let's get ready to reconstruct your body and pack on some lean muscle.
Using a mixture of circuit training, strength training and cardio, this plan is aimed towards those looking to lose upwards of 10lb in just 30 days. Each week will throw different styles of workouts at you, focusing on all the important areas of fat loss. Week 1 and 3 are mainly metabolic circuits, with weights and cardio. Week 2 will throw some heavier lifting your way to help sculpt your body and improve strength (and no you won't get bulky from weight lifting). Then finally, week 4 will have you taking on some intense cardio workouts to really drop stubborn fat. This well balanced fat loss plan is ideal for those who train in the gym 4-5 times per week.
Training just 3 times per week, this plan is perfect for those short on time but want to drop stubborn fat from hard-to-burn areas.Each of the 3 days last 45-60 minutes and will have you lifting weights, mixing in cardio and using different intensities/volumes to constantly push your body past plateaus. After week 2, the plan will start to change slightly, throwing HiiT your way while keeping your hard earned lean muscle, giving a lean toned look.
The final 4 weeks of this plan (phase 3) is your cut phase, where calories will again be reduced and protein should be high. Sessions will focus on getting the muscles more fatigued instead of throwing big heavy work at them constantly. Expect longer cardio too...not just short intense cardio, we want you emptying the tank and pushing hard. Expect strength work, circuits, cardio and other kinds of unique training systems in this phase, all designed to push your body to a lean, hard appearance. Make sure you're recovering, but keep rest very strict on each session.
A weight training plan to rev the metabolism over the holiday season. Training 4 times per week, each session consists of 1 strength movement and then a complex to finish. The complexes have a mixture of olympic lifts, compound movements and basic strength training. So if you're looking for shorter 30 minute weight training circuits to drop fat and improve fitness...hit this plan up!
Not everyone is looking to get leaner or put some muscle on. This plan focuses on increasing your fitness levels with the aid of cardio machines and bodyweight training. Yes you may tighten up a bit from this plan, but the main focus is on improving your overall conditioning.You'll be training 4 times per week for 2 weeks, with each session focusing on a different style of cardio. This isn't your stereotypical, cardio-machine-only plan...expect something a little different to be pushed hard. If you want a little short-term change up in your routine from the weights, looking to increase your fitness and drop a little weight or even just looking for cardio routines to add into your current one...this is perfect for you.
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