Build & Burn

Your training split will focus on upper body and lower body exercises over 4 sessions. Two of these sessions will have Core added in. If you want to train cardio - please choose an additional 1 or 2 sessions a week but you must have 1 set rest day per week- where you do no gym or cardio (other than base steps) Your sessions are based around compound work such as squats, lunges, bench presses, deadlifts, or overhead presses. They will be BOLD in you plan. The rest of the exercises that follow target the other lower or upper body muscle groups such as the hamstrings and calves or biceps and triceps. For each compound movement, I recommend selecting a weight that feels like a 6-7 RPE. This should be around 70-75% of your 1RM. If you don’t have a current 1RM, go by how you feel, but be very honest with yourself. Please note - I want you to AVOID training to failure, as you’ll want to leave 2-3 reps in the tank so you can keep increasing weight each week. For the additional exercises, you can aim for an RPE of 8-9. Since you’re working smaller muscle groups, you can afford to push the intensity. However, I would still advise you to leave 1-3 reps in reserver, but if your energy levels are low, feel free to scale the RPE back to 6-7. If you can easily complete all sets and reps for any given exercise, bump up the weight the next week. If you struggle to complete all of the work or if the RPE feels more difficult than it should, keep the weight the same the next week.