The first phase of the program is all about building a strong foundation. You will focus on mastering basic movement patterns, increasing your overall strength, and improving endurance. The exercises will target all major muscle groups to ensure balanced muscle development.
Key Exercises:
- Squats (Bodyweight or light weights)
- Push-ups
- Plank holds
- Lunges
- Dumbbell rows
Cardio:
- 20-30 minutes of steady-state cardio, such as walking, jogging, or cycling, 3 times per week.
Nutrition:
- Focus on eating whole, nutrient-dense foods. Aim for a balanced intake of lean protein (chicken, turkey, fish), healthy fats (avocados, nuts, olive oil), and carbohydrates (sweet potatoes, brown rice, quinoa).
- Keep portion sizes in check and eat every 3-4 hours to support muscle growth and fat loss.
Phase 2: Strength and Endurance (Weeks 5-8)
In this phase, you will build on the foundation established in the first four weeks. The focus is on increasing strength through more challenging weightlifting exercises and improving endurance through higher-intensity cardio.
Key Exercises:
- Deadlifts (Barbell or Dumbbell)
- Bench press (or push-ups with elevated feet for added intensity)
- Pull-ups (assisted if needed)
- Bulgarian split squats
- Dumbbell shoulder press
Cardio:
- 30 minutes of HIIT (High-Intensity Interval Training), 3-4 times per week. HIIT will push your limits and help burn fat more efficiently while improving cardiovascular fitness.
Nutrition:
- Increase protein intake slightly to support muscle repair and growth. Opt for lean cuts of meat and plant-based protein sources.
- Hydration is crucial – drink plenty of water, and consider adding electrolytes post-workout.
- Carbohydrates remain essential for fueling intense workouts, so continue consuming nutrient-dense, whole grains and vegetables.