Strength, Performance & Aesthetics

Plan details

Duration
Duration

8 weeks / 6 days per week

Level
Level

Intermediate

Environment
Environment

Gym

Target group
Target group

Full Body

Plan description

My idea about body transformation goes beyond aesthetics. Yes, I want you to look shredded, but I also want to make sure that you can do something with your ripped body. I don’t want you to be the person who looks like a superhero but can’t do any kind of superhero things. I want you to be stronger, to perform better, and to train smarter. ▪️ Is SPA program for you? This program has multiple goals: building muscle and strength, while making sure you are using these gains toward building a more efficient body with higher metabolism, better aesthetics, and improved performance. By the end of SPA, you'll be all-around fit. You’ll be stronger, jumping higher, running faster, looking more athletic, and feel more confident. This program is a strong foundation on which you can build a healthier, happier life. This program is perfect for someone who has been training on-and-off for a few years, but haven’t followed a structured program, designed by an expert. Or for someone who has tried structured programs but fell off the track due to lack of variety or results. ▪️ What's the schedule and what type pf exercises am I going to do? Over the next 8 weeks your training will take you through 4 phases, with each phase lasting for 2 weeks. You will have a Mini Challenge before you start your program, half-way through, and at the end of the program so you can track your progress and measure your results. Phase 1: Take Control Phase 2: Hypertrophy - Build Muscle Phase 3: Maximal Strength - Gain Strength Phase 4: Power Your hybrid workout plan exposes you to a mixture of training techniques: compound lifts, isolation exercises, functional movements, bodyweight exercises, core-focused exercises, plyometrics, mobility, corrective exercises, runs, and stretches. The key to the training is progressive overload, which means that your either lift more weight, do more reps, do the same workout in less time, or having your body do something that is not accustomed to. Therefore, each phase has a different volume and intensity. This might be confusing, so let me make it clear for you. Volume means how much work you do. It is calculated by the combination of: the total number of repetitions, sets, intensity, rest, tempo you are doing in a week. While, intensity means how heavy you lift (% of 1RM). ▪️ What equipment do you need? A barbell, plates, and squat rack Dumbbells Adjustable bench Pull-up bar Common gym machines (seated cable row, cable stack) Bands, Medicine Ball, Boshu Ball, Stability Ball ▪️How am I going to stay consistent? I built-in to your workout plan a science and research based training program to help you end the cycle of starting and failing your fitness journey. My hope is that these short videos will widen your perspectives, simplify and clarify some of the (mis)information about fitness, and help you make exercising and living a healthier life a simple routine. The "Beyond Motivation" program is exactly for you. ▪️What about nutrition? What you eat is integral part of my programs. Believe me, how you fuel your body can make or break the results of your workouts. Beyond that, being healthy is not merely the absence of disease, but it is complete state of physical, mental, and social well-being. Your health affects all parts of your life from brain function to physical and mental well-being; including your mood, your productivity, your relationship, and much more. There is strong link between your food choices and overall health. It is my responsibility to educate you and help you you create sustainable healthy eating habits, and I don’t take this lightly. I have included for you: - Detailed nutrition guidance that will help you understand what you need to eat in order to fuel your workouts and set yourself up for success during and beyond the program. - 7-day meal plans - for virtually every diet and dietary requirements - with a perfect balance of structure and flexibility, so you can seamlessly implement it to your own lifestyle - Hundreds of quick healthy recipes available at you fingertip, each with detailed nutrition information This approach is more realistic, completely adaptable to your taste, and it save your from stressing about your diet. ▪️ What should you do after this program? If I made this program 10, 12, or 16 weeks long, after you completed the final Power phrase, I would take you back to Phase 1 for deload. So you could turn right around and perform this same plan again! In fact, many people find they experience even better results the second time through a plan since they're familiar with the exercise protocol, the diet, and other factors that may be hard to master the first time through. If you do the plan again, take it easy in Phase 1, then set some new goals and push yourself beyond where you started for the rest of the plan.

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