Description
3 Days per Week. 60 Minutes per Session. Maximum Results
PROGRESSION RULES:
Week 1: Find your weights. Last 2 reps should be hard with 1-2 reps left in the tank.
Weeks 2-6: Add 1.25-2.5kg OR 1-2 reps to each lift weekly. If you hit the top of the rep range for all sets, add weight next session.
Week 6: Heaviest week. Reps may drop to the bottom of range. Example: Bench 4×6 instead of 4×8, but with more weight than week 1. This is normal.
Week 7: Deload. Cut all weight by 20% OR take the week off. Then repeat the cycle or test
new maxes.
WARM-UP – DO THIS EVERY SESSION:
5 min cardio: bike, walk, rower
Band pull-aparts: 2×20
Bodyweight squats: 2×10
2 warm-up sets of first exercise, ramping up to working weight
