About
This is my 4 day full body split- focusing on strength and muscle toning across the board. Available in Home and Gym versions- Home version requiring a pair of dumbbells. This program is great for anyone looking to lean up & tone the whole body whilst gaining full body strength & longevity. Focusing on functional upper & lower body strength- and of course core, this program will have you feeling fit, toned & ready to power through the day to day grind. This program is suitable for beginners all the way through to seasoned fitness lovers, just adjust the weights to your ability- but push yourself! Focusing on Progressive Overload. Progressive overload: if you’re not familiar with the term, is progressively overloading our muscles with weight through our sets. 1 warm up set about 75% of our max working weight, and then 2-3 working sets, working up to our max. For example starting the first set with 15kg, then a set of 17.5kg, then 1-2 sets of 20kg. I recommend a 1-2 minute rest between sets of strength training, but with core I would keep up the pace and only take a 30-45 second rest. Consistency is key when it comes to strength training! Stick to this split and you will see quick results, keep at it over time to keep your dream body and reap the long term rewards, keep pushing yourself with progressive overload and see serious muscle gain if that’s your goal. Alongside all my programs I recommend getting as many steps in (10k goal) as you can per day. If you have any questions just send me an email or DM on instagram :)