6 weeks to transform
Transform your fitness journey with a tailored program designed for you based on healthy movement fundamentals, selecting the right weights and reps with professional guidance, and including instructional videos and direct feedback for seamless adjustments over time.
Workout 1
Exercise |
Sets x Reps |
|---|---|
| Goblet Squat | 3 x 12 |
| RDL | 3 x 12 |
| Dumbbell Incline Bench Press | 3 x 12 |
| Chest Supported Incline Dumbbell Row | 3 x 10 |
| Lat Pull Down | 3 x 12 |
| Military Press | 3 x 10 |
| Hanging Leg Lift | 3 x 10 |
Workout 2
Exercise |
Sets x Reps |
| Back Squat | 3 x 10 |
| Split Stance Dumbbell Romanian Deadlift | 3 x 8 |
| Rear Foot Elevated Split Squat | 3 x 10 |
| Barbell Hip Thrust on Bench | 3 x 15 |
| Leg Press | 4 x 12 |
| Prone Cable Hamstring Curl | 3 x 12 |
Workout 3
Exercise |
Sets x Reps |
| Barbell Bench Press | 3 x 10 |
| Dumbbell Lateral Raise | 3 x 12 |
| Bent Over Barbell Row | 3 x 12 |
| Back Supported Dumbbell Shoulder Press | 3 x 10 |
| Straight Arm Pull Down | 3 x 12 |
| Cable Underhand Front Raise | 3 x 12 |
Workout 4
Exercise |
Sets x Reps |
| Step Up | 3 x 8 |
| Full Body Crunch | 3 x 12 |
| Russian Kettlebell Swing | 3 x 15 |
| Leg Extension | 3 x 12 |
| Incline Bench Reverse Crunch | 3 x 10 |
| Standing Bicep Curl on Cable Machine | 3 x 12 |
| Single Arm Cable Tricep Pushdown | 3 x 10 |
| Seated Bicep Curl | 3 x 10 |
| Seated Overhead Dumbbell Tricep Extension | 3 x 12 |