Understanding the Goal
The aim is to build muscle mass while reducing body fat, focusing on full body strength.
Program Structure
We'll follow a 4-day split focusing on different muscle groups each day.
Monday: Legs and Core
Tuesday: Chest, Shoulders, Triceps
Thursday: Back, Biceps
Saturday: Full Body Circuit
Key Considerations
Progressive overload: Gradually increase weight, reps, or sets over time.
Nutrition: Consume a balanced diet with adequate protein for muscle repair and growth.
Rest: Prioritize sleep for recovery. Aim for 7-9 hours of sleep per night.
Hydration: Stay well-hydrated throughout the day.
Listen to your body: If you experience pain, adjust the program or consult a healthcare professional.
Note: Always consult with a healthcare professional before starting any new workout regimen.
Due to the nature of the program being conducted online without visual oversight. No responsibility is taken by the author of this program if an injury occurs as a result of conducting this program. The athlete understands this risk, and only conducts the program at their own risk.
Hi, I am Alex Boike, an Exercise and Sports Scientist, Physiotherpist and former Australian Defence Force Physical Training Instructor (8 years experience) so I know what it takes to get the best out of a person.
See my Bio for experience and qualifications.
In you want to connect please do so via:
optimised.rehab.performance@gmail.com
Or
https://www.instagram.com/alex_boike_performance_coach/
https://www.instagram.com/optimised_rehab_performance
I look forward to working with you.
Alex