Squats: 4 sets x 8-10 reps
Bench Press: 4 sets x 8-10 reps
Bent Over Rows: 3 sets x 10-12 reps
Overhead Press: 3 sets x 10-12 reps
Plank: 3 sets x 30-60 seconds
Go for a walk, bike, swim, or whatever you want that gets your body moving
45 Minutes
High intensity for 60 minutes
This may be a 60 minute run/walk
Repeat Day 1 workout
Weeks 1-4: Foundation Phase
Follow the 8-week plan but aim for higher reps and lighter weights to build a foundation.
Weeks 5-8: Strength Phase
Increase the weight and decrease the reps. Focus on compound
exercises.
Weeks 9-12: Intensity Phase
Add intensity techniques (drop sets, supersets) to shock the muscles.
Weeks 1-4: Foundation Phase
Follow the 8-week plan for the first four weeks, emphasizing form and building endurance.
Weeks 5-8: Hypertrophy Phase
Increase volume and focus on muscle hypertrophy. Adjust the rep range to 8-12.
Weeks 9-12: Strength Phase
Shift to heavier weights with lower reps (6-8). Include power exercises like cleans or snatches.
Weeks 13-16: Peak Phase
Introduce advanced techniques, such as rest-pause sets and varied tempos, to maximize muscle engagement.