5 Day per week Total-Body Plan

Struggling for direction or challenge in your workouts? Then this weightlifting plan is for you. Carefully designed to achieve great workouts for both the upper and lower body this plan will take your fitness to the next level!

(A sample of the program is included below)

Directions:

Each movement is written with sets, reps, and instructions in the box beneath it. Underneath the instructions is a blank space. This space is intended for you to record, the weights you used, how many reps you completed, or any other notes you need to record about the movement. Recording your weights/reps/notes/etc. will take your training to the next level by allowing you to track and progress your weight training.

Helpful tips:

1. Each exercise has a letter next to it (A,B,C, etc). Exercises with the same letter next to their name are intended to be super set together.
2. There are 20 days in this program and it is intended to be completed in one month (5 days per week). However, what days of the week you workout are completely up to you.
3. Some exercises have resistance prescribed as percentages. This is a percentage of your 1 rep max on that exercise. You do not have to know your 1 rep max to complete the program but it is helpful. The instruction sheet goes through best ways to estimate or work around if you don't know your 1RM.
4. The difference between this program and a "weight-loss" B.S., fad program is the diet. If you follow this program and eat in a surplus of calories you will gain weight and muscle, no question. If you follow this program and eat in a deficit of calories you will lose unwanted fat and get lean without a doubt. Make sure you handle your business outside of the weight room to achieve your specific goals.
   

After purchasing the product you will need to navigate to the "View Content" button. Clicking that button will bring you to a screen where you can see the "workout program" and "instruction sheet" (you may need to scroll down). It is highly recommended that you read the instruction sheet, and then download and print off the workout program so that you can make notes, record your weights and/or reps, and write anything else you need.

Sample of 2 days from the program: