Full Body / Upper Rotation

Program Description

This is targeted at Novice to early intermediate lifters, who are looking for a strength training program in addition to their sports (martial arts, ball sports etc.). Take advantage of a Full Body type of training with a focus on compound movements to build an aesthetic well rounded physique, while also gaining strength and explosiveness. Being in the gym only 2-3 times a week doest sound like a lot, but as an athlete recovery is an aspect that can't be neglected. Take between 1-2 rest days between workout to be fully recovered and give it your all in the gym focusing on effort, technique with a close proximity to failure. The intensity will drive muscle growth which will help you grow stronger. Run this program for 4 weeks while focusing on progressive overload. If you are still progressing repeat until progress slows down. If this happens (can be after 12 weeks, for some it can be after 1 year) you can just and 1-2 sets per week to the muscle group that lacks the volume and with method keep running this program until deep into the intermediate stage which is when you should have acquired enough knowledge to build your own program. If needed feel free to add isolation exercises for your calves, forearms and neck.

Program Overview