WORKOUT PLANS

EVERY Workout Plan Includes:

Exercise Video Library

Directions How To Track Your Workouts

All About Training Load, Volume & Range Of Motion

Directions How To Warm-Up Properly

Directions How To Select Proper Weights

Directions How To Manipulate Sets & Repetitions

Workout Plans For Women

Glute Focus 3 Day Workout Program

Program Split:
DAY 1: Glutes/Quads/Back/Core
DAY 2: Glutes/Hamstrings/Chest
DAY 3: Glutes/Shoulders/Arms/Core
Every workout consists of different exercises

Glute Focus 4 Day Workout Program With Two Leg Days

Program Split:
DAY 1: Chest/Lats/Core
DAY 2: Glutes & Quads
DAY 3: Shoulders & Arms
DAY 4: Glutes & Hamstrings
Every workout consists of different exercises

Glute Focus 5 Day Workout Program With Three Leg Days

Program Split:
DAY 1: Glutes/Core
DAY 2: Chest/Shoulder/Triceps
DAY 3: Glutes/Quads/Obliques
DAY 4: Back/Rear Delts/Biceps
DAY 5: Glutes/Hamstrings/Calves
Every workout consists of different exercises

3 Day Full Body Workout Program

Program Split:
DAY 1: Medium Workout Intensity
DAY 2: Light Workout Intensity
DAY 3: Heavy Workout Intensity
Every workout consists of different exercises

4 Day Upper & Lower Body Workout Program

Program Split:
DAY 1: Upper Body
DAY 2: Lower Body
DAY 3: Upper Body
DAY 4: Lower Body 
Every workout consists of different exercises

3 Day Full Body Workout Program At Home

Program Split:
DAY 1: Full Body
DAY 2: Full Body
DAY 3: Full Body
Can be used for training 4 or 5 times per week
Every workout consists of different exercises

Workout Plans For Men

3 Day Undulating Periodized Workout Program

Program Split:
DAY 1: Full Body Heavy Intensity Session
DAY 2: Full Body Moderate Intensity Session
DAY 3: Full Body Light Intensity Session

Undulating Periodization changes the volume and intensity of every workout. It keeps your muscles from adapting because of the stimulus changes over time, yet you’re giving your muscles adequate recovery time. Most research shows that periodized weight training is more effective than non-periodized training for building strength and lean body mass.
Every workout consists of different exercises

4 Day Undulating Periodized Workout Program

Program Split:
WEEK 1, MONDAY:
Lower Body Heavy Intensity Session
WEEK 1, TUESDAY:
Upper Body Heavy Intensity Session
WEEK 1, THURSDAY:
Lower Body Moderate Intensity Session
WEEK 1, FRIDAY:
Upper Body Moderate Intensity Session
WEEK 2, MONDAY:
Lower Body Light Intensity Session
WEEK 2, TUESDAY:
Upper Body Light Intensity Session
The Cycle Starts Over Again

Undulating Periodization Program.
Every workout consists of different exercises

4 Day Upper & Lower Body Workout Program

Program Split:
DAY 1: Upper Body
DAY 2: Lower Body
DAY 3: Upper Body
DAY 4: Lower Body 
Every workout consists of different exercises

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