12 Week 4 Day Strength And Conditioning Gym Program

12-Week Strength and Conditioning Program This 12-week program is designed to build muscle and decrease body fat. The focus is on hypertrophy through compound movements such as squats, deadlifts, DB chest press, DB overhead press, and thrusts. Body fat reduction will be integrated into the program with conditioning workouts done via H.I.I.T workouts, encouraging metabolism. This program is best combined with a nutrition plan or at least an awareness of meal timing, protein intake, water intake and activity increase outside of the program such as walking each day, adding all this will progress the effectiveness of the program results getting the best 12 week outcome. The main goal is to build muscle for a toned, defined look, targeting the upper body, core, legs, and posterior chain. This program is best suited for individuals who are looking to transform overall body competition and are looking to enhance muscle definition. The program includes 3 workouts per week with 2 active rest days (either trainer-led or self-guided Full body days). Equipment commonly found in gyms will be required such as glute drive, barbells, dumbbells, cable machines and cardio equipment. Workout 1 - Lower Body + Core Workout 2 - Upper Body + Core Workout 3 - Lower Body + Core Active Rest Day: Active rest days are for rest but with a least a walk somewhere in the day, use this time to explore a garden, walk in the city or bike ride, make it a time you activity do something not high intensity but still moving the body. Mark off the step. Week 1 - 6 (Strength and muscle building) Week 6 - 12 (hypertrophy and body fat reduction) > You will need an interval timer - Available on most phones free via the store < Please take notes of your weight lifted, bring water, towel and any medication with you to the gym. For support throughout the program, reach out to your sceniicc.com trainer through the Health Well App, where we’re available to assist you every step of the way.