FULL GYM
45 MINS
4 PER WEEK
STRENGTH
OVERVIEW
Building strength and a good framework for your physicial workouts is essential to muscle growth and staying lean. In this plan, we will use heavy compound movements to build a solid workout routine that is essential to beginners and advanced trainers alike.This minimal training style should be your anchor program if you are new to resistance training.
WEEKLY BREAKDOWN
COMPOUND DAYS
Your workout will have two compound days per week during which you will focus on specific compound movements that you will progressively increase in weight as you gain more strength. These movements will not only help you get stronger but will help you gauge your increase in strength over time. Focus on quality and proper form rather than weight.
CIRCUIT DAY
Circuit days will contain exercises that isolate muscle groups and help you form a better mind-muscle connection that will come together when you perform your compound movements. Focus understanding your body and where the tensions lie. These will help you explore your muscle groups on detail and strenghthen them individually.
REST DAYS
You will have 3 Rest Days per week. These rest days will allow you to recover and grow so that next time you lift weights, you will feel stronger. You can use this time to relax or take part in other extracurricular activities that don't require lots of physical exertion.
ACTIVE REST DAY
On active rest days, you can spend 15-20 minutes doing an activity that provides you with mild stimulation and is lightly intense for the body. This could include a jogging or running session, playing light sports, cycling, hiking or anything that isn't too demanding for the muscles but keeps you moving. The goal is to move, find fun and stay active, not to over exert.
WEEK 1
OVERVIEW
Welcome to your first day! The name of the game is proper form and movement so will want to focus on that before you try lifting heavy weights. If, with proper form, you can lift more than the rep range, you can increase the weight. If, with proper form, you aren't able to lift within the rep range, you will want to decrease the weight you are using. Stick to this rule of thumb and progress accordingly. Learn the movements before you engage them, including the workouts in the circuit days.
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1
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2
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3
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4
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5
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6
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7
COMPOUND DAY
| Exercise | Sets | Reps | Rest | Guide |
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
NOTES
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
COMPOUND DAY
| Exercise | Sets | Reps | Rest | Guide |
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
NOTES
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
CIRCUIT DAY - Legs, Back & Chest
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
NOTES
ACTIVE REST DAY
NOTES
On active rest days, you can spend 15-20 minutes doing an activity that provides you with mild stimulation and is lightly intense for the body. This could include a jogging or running session, playing light sports, cycling, hiking or anything that isn't too demanding for the muscles but keeps you moving. The goal is to move, find fun and stay active, not to over exert.
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
WEEK 2
OVERVIEW
You've made it past week one and you will notice improvements in your strength, especially if this is the first time you are doing compound lifts. You have a new circuit workout waiting ahead of you as well so go engage those muscles and enjoy the routines! Once again, it's important to stress proper form and movement while doing these exercises.
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1
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2
-
3
-
4
-
5
-
6
-
7
COMPOUND DAY
| Exercise | Sets | Reps | Rest | Guide |
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
NOTES
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
COMPOUND DAY
| Exercise | Sets | Reps | Rest | Guide |
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
NOTES
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
CIRCUIT DAY - Shoulders, Biceps, Triceps & Calves
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
NOTES
ACTIVE REST DAY
NOTES
On active rest days, you can spend 15-20 minutes doing an activity that provides you with mild stimulation and is lightly intense for the body. This could include a jogging or running session, playing light sports, cycling, hiking or anything that isn't too demanding for the muscles but keeps you moving. The goal is to move, find fun and stay active, not to over exert.
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
WEEK 3
OVERVIEW
Feeling stronger? Good! It's time to continue the grind and time to go heavy. A new circuit routine is waiting for you as well. Make sure your nutrition is well balanced with adequate protein intake and you are good to go.
-
1
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2
-
3
-
4
-
5
-
6
-
7
COMPOUND DAY
| Exercise | Sets | Reps | Rest | Guide |
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
NOTES
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
COMPOUND DAY
| Exercise | Sets | Reps | Rest | Guide |
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
NOTES
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
CIRCUIT DAY - Legs, Back & Chest
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
NOTES
ACTIVE REST DAY
NOTES
On active rest days, you can spend 15-20 minutes doing an activity that provides you with mild stimulation and is lightly intense for the body. This could include a jogging or running session, playing light sports, cycling, hiking or anything that isn't too demanding for the muscles but keeps you moving. The goal is to move, find fun and stay active, not to over exert.
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
WEEK 4
OVERVIEW
The fourth week! We're about to hit a month of training. You should be feeling stronger and noticing changes in your physique by now. Now we're finally starting to get somewhere. However, enough words, time to hit the gym and get the iron moving.
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1
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2
-
3
-
4
-
5
-
6
-
7
COMPOUND DAY
| Exercise | Sets | Reps | Rest | Guide |
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
NOTES
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
COMPOUND DAY
| Exercise | Sets | Reps | Rest | Guide |
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
NOTES
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
CIRCUIT DAY - Shoulders, Biceps, Triceps & Calves
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
NOTES
ACTIVE REST DAY
NOTES
On active rest days, you can spend 15-20 minutes doing an activity that provides you with mild stimulation and is lightly intense for the body. This could include a jogging or running session, playing light sports, cycling, hiking or anything that isn't too demanding for the muscles but keeps you moving. The goal is to move, find fun and stay active, not to over exert.
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
WEEK 5
OVERVIEW
Week 5! More than a month is now gone. With adequate nutrition, rest and loading, you should be now seeing results. The mind and the mirror speak no lies. Continue the journey and keep loading the weights. Keep that form and movement intact while you lift heavy. It's about lifting for results and not the ego! Now go get 'em.
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1
-
2
-
3
-
4
-
5
-
6
-
7
COMPOUND DAY
| Exercise | Sets | Reps | Rest | Guide |
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
NOTES
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
COMPOUND DAY
| Exercise | Sets | Reps | Rest | Guide |
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
NOTES
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
CIRCUIT DAY - Legs, Back & Chest
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
NOTES
ACTIVE REST DAY
NOTES
On active rest days, you can spend 15-20 minutes doing an activity that provides you with mild stimulation and is lightly intense for the body. This could include a jogging or running session, playing light sports, cycling, hiking or anything that isn't too demanding for the muscles but keeps you moving. The goal is to move, find fun and stay active, not to over exert.
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
WEEK 6
OVERVIEW
Final week is here! Now you have much of the fundamentals of weight training laid down for you. Give yourself a pat on the back by the end of this journey. You've changed your lifestyle and now it's time to continue improving and becoming a better person, beyond just becoming stronger at the gym. Now inspire others and take on a new plan or challenge or learn a new skill. The world is yours for the taking.
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1
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2
-
3
-
4
-
5
-
6
-
7
COMPOUND DAY
| Exercise | Sets | Reps | Rest | Guide |
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
NOTES
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
COMPOUND DAY
| Exercise | Sets | Reps | Rest | Guide |
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
|
|
5 |
4-6 |
2-3 Mins |
|
NOTES
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
CIRCUIT DAY - Shoulders, Biceps, Triceps & Calves
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
8 |
1-2 Min |
|
NOTES
ACTIVE REST DAY
NOTES
On active rest days, you can spend 15-20 minutes doing an activity that provides you with mild stimulation and is lightly intense for the body. This could include a jogging or running session, playing light sports, cycling, hiking or anything that isn't too demanding for the muscles but keeps you moving. The goal is to move, find fun and stay active, not to over exert.
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
