Session 1 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 1 and Session 2 during weeks 1-3 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, sets, tempo and rest.
Session program:
A1 – 45-degree dumbbell press
A2 – Front-loaded dumbbell split squat (first leg)
A3 – Front-loaded dumbbell split squat (second leg)
B1 – 30-degree chest-supported dumbbell row
B2 – Glute bridge with 90-degree flexed knees at top
C1 – Straight-arm pull-down with band and 15-degree elbow bend
C2 – Chest-supported dumbbell lateral raise
C3 – Abdominal crunch on floor with heels on bench
D1 – Mountain climber
Don’t forget to watch the ‘Strength & Conditioning Program Guide’ and ‘Exercise Execution’ videos before you start the program.
Download your complete workout PDF for Session 1 at the bottom of the 'Male Program' page.
Session 2 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 1 and Session 2 during weeks 1-3 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, set...
Session 3 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 3 and Session 4 during weeks 4-6 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, set...
Session 4 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 3 and Session 4 during weeks 4-6 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, set...
