An example of our training splits for our strength training program
Alright, let’s dive into the updates for weeks five and six. These weeks are going to bring some exciting changes.
On Monday and Tuesday, we’ll be focusing on our strength training. Mondays will be dedicated to lower body strength exercises, involving significant movements and extended periods of rest. We’ll incorporate plenty of core strength work into this session. The increased number of sets and volume, combined with lower reps and longer rest intervals, will elevate the intensity.
Towards the end of each class, we’ll engage in hardcore strength training. Even though we have limited time, this approach will remain effective. Our focus will be on giving our legs a serious workout, leading to a substantial calorie burn. Additionally, the residual calorie burn will be higher due to the elevated level of engagement.
Moving on to Tuesdays, we’ll follow a similar pattern but concentrate on the upper body. Emphasizing big movements and ample rest will contribute to increased calorie burn and an extended afterburn effect. The body will be challenged as it works to recover and rebuild. Core strength training will also feature prominently on these days.
Now, as for Wednesdays, we won’t focus on the pull movement. Instead, we’ll shift our attention to the back and biceps. Inclusion of hamstrings is on the agenda, utilizing a hypertrophy approach. This is a strategic decision, as we’ve already engaged in lower body strength training on Monday. We’ll target hamstrings with a lower volume of three rounds, with 10 to 12 reps each, sculpting those leg biceps effectively.
Thursdays will be dedicated to chest, shoulders, and triceps. Triceps training will adopt a hypertrophy-focused setting. Given the prior strength training sessions, chest and shoulder exercises will involve higher reps and shorter rest periods. The pace will be quicker, resulting in increased High-Intensity Interval Training (HIIT) elements on these hypertrophy-focused days.
As we reach Friday, we’ll revisit leg training. The focus will shift towards less rest and a greater leg pump. With lower volume, performing three sets of 10 to 12 reps each, the pace will be brisk, promoting enhanced blood flow. These days will also involve more HIIT and core exercises. This approach ensures that we avoid overexertion, allowing our body to recover optimally.
Our strategy ensures that volume and frequency align effectively. Each muscle group is targeted two to three times a week, maximizing results without pushing our body beyond its limits. This marks a pivotal point in the program. Stay committed and push through – the upcoming weeks promise to be incredibly rewarding.
Keep up the excellent work as we progress through this program. These upcoming weeks hold great potential for your fitness journey.
Sure, here’s the cleaned-up version of the video transcript:
Alright, let’s dive into the updates for weeks five and six. These weeks are going to bring some exciting changes.
On Monday and Tuesday, we’ll be focusing on our strength training. Mondays will be dedicated to lower body strength exercises, involving significant movements and extended periods of rest. We’ll incorporate plenty of core strength work into this session. The increased number of sets and volume, combined with lower reps and longer rest intervals, will elevate the intensity.
Towards the end of each class, we’ll engage in hardcore strength training. Even though we have limited time, this approach will remain effective. Our focus will be on giving our legs a serious workout, leading to a substantial calorie burn. Additionally, the residual calorie burn will be higher due to the elevated level of engagement.
Moving on to Tuesdays, we’ll follow a similar pattern but concentrate on the upper body. Emphasizing big movements and ample rest will contribute to increased calorie burn and an extended afterburn effect. The body will be challenged as it works to recover and rebuild. Core strength training will also feature prominently on these days.
Now, as for Wednesdays, we won’t focus on the pull movement. Instead, we’ll shift our attention to the back and biceps. Inclusion of hamstrings is on the agenda, utilizing a hypertrophy approach. This is a strategic decision, as we’ve already engaged in lower body strength training on Monday. We’ll target hamstrings with a lower volume of three rounds, with 10 to 12 reps each, sculpting those leg biceps effectively.
Thursdays will be dedicated to chest, shoulders, and triceps. Triceps training will adopt a hypertrophy-focused setting. Given the prior strength training sessions, chest and shoulder exercises will involve higher reps and shorter rest periods. The pace will be quicker, resulting in increased High-Intensity Interval Training (HIIT) elements on these hypertrophy-focused days.
As we reach Friday, we’ll revisit leg training. The focus will shift towards less rest and a greater leg pump. With lower volume, performing three sets of 10 to 12 reps each, the pace will be brisk, promoting enhanced blood flow. These days will also involve more HIIT and core exercises. This approach ensures that we avoid overexertion, allowing our body to recover optimally.
Our strategy ensures that volume and frequency align effectively. Each muscle group is targeted two to three times a week, maximizing results without pushing our body beyond its limits. This marks a pivotal point in the program. Stay committed and push through – the upcoming weeks promise to be incredibly rewarding.
Keep up the excellent work as we progress through this program. These upcoming weeks hold great potential for your fitness journey.
