By Nathan DeMetz, Nathan DeMetz Personal Training LLC
Your fitness journey begins with understanding your customized workout program, crafted to help you build strength, lean muscle, and overall fitness. This guide is your companion document, designed to explain your program's structure and answer common questions. Review it carefully and feel free to reach out with any additional queries.
The Resistance Workout Plan
Your workut plan is organized into a progressive 12-week schedule with four distinct phases:
Phases:
Weeks 1–3: Phase 1
Weeks 4–6: Phase 2
Weeks 7–9: Phase 3
Weeks 10–12: Phase 4
Workouts Each Week:
Four main resistance workouts
One primary cardio session
Optional extra workouts for targeted areas
Program Highlights
Major Lifts: Core movements in the workout plan include the bench press, squat, deadlift, and overhead press. These lifts are foundational and remain consistent week-to-week, along with the straight-leg deadlift. Accessory exercises rotate every three weeks.
Working Max and Percentages:If volume or intensity feels overwhelming, consider adjusting to 90% of your one-rep max (1RM) as your "working max." For example, a 500-lb squat would use 450 lbs as the working max (500 × 0.9 = 450). Percentages for the program are based on this adjusted figure.
Workout Overview by Day:
Day 1:Â Lower-body, quad-dominant, focused on squats.
Day 2:Â Upper-body, chest/shoulder/triceps dominant, focused on the bench press.
Day 3:Â Posterior chain focus (glutes, hamstrings, back), emphasizing deadlifts.
Day 4:Â Upper-body with balanced shoulder focus, prioritizing the military press.
Flexibility in Scheduling: While the workouts have an intended order, you can arrange
rest days between sessions based on your recovery needs.
Adaptability: Begin with fewer days or reduced volume of the workout plan if necessary. Gradually increase as your endurance and strength improve.
Key Considerations
Customization:Â This program is tailored to you, designed to align with your goals and fitness level.
Progression:Â Intensity increases over time for continuous improvement.
Periodization:Â Training variables evolve through each phase to prevent plateaus.
Safety First:Â Warm up thoroughly and err on the side of caution when increasing weight or volume.
Pro Tip: Nutrition is the cornerstone of success. Without proper fueling, even the best training program won’t deliver optimal results.
Understanding the Resistance Workouts
Day 1: Focus on squats, with volume and weight recommendations evolving weekly. Master this movement—it’s the foundation of lower-body strength.
Day 2:Â Pressing movements dominate. For push-ups, choose variations that challenge you while maintaining good form.
Day 3:Â Posterior chain emphasis, including deadlifts and pull-ups or lat pulldowns. The progression here mirrors Day 1 but includes unique differences.
Day 4:Â Dedicated to shoulders, with a variety of anterior, medial, and posterior deltoid exercises.
Optional Extra Workouts
Use these sessions to target areas you want to develop further. Customize them to focus on isolation work, mobility, or any weak points.
The Cardio Training Program
The cardio component is straightforward—complete the exercises listed in your plan. Adjust intensity and duration based on your energy levels and goals.
Final Thoughts
This program is your roadmap to becoming stronger, leaner, and fitter. However, the journey is yours to complete. Follow the plan as closely as possible, understanding that any modifications may impact results. Stay consistent, listen to your body, and prioritize recovery.
If you have questions or need adjustments along the way, don’t hesitate to reach out. Let’s achieve your goals together!
— Nathan DeMetz
Personal Trainer & Nutritionist
Nathan DeMetz Personal Training LLC
Download the program here:
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