Training Regime (1.0) - Sept 2024

The purpose of this workout plan is to help you maintain a lean, muscular physique with a balanced focus on strength, muscle growth, and endurance, tailored to your specific preferences and goals. Here's a breakdown of the key elements:

1. Focus on Key Areas:
Legs, Arms, and Shoulders are the primary muscle groups targeted for development, with an emphasis on building strength and muscle size while maintaining balance.
Chest and Back are maintained through consistent, moderate-volume training to ensure these areas stay developed without overwhelming the focus on legs, arms, and shoulders.
Lower Back Strength is specifically addressed with targeted exercises like hyperextensions and machine-based back movements, ensuring spinal support and overall stability.
2. Well-Rounded Workouts:
Each workout targets 2-3 muscle groups, ensuring you build strength and muscle across all areas of your body.
8 exercises per workout day increase the volume, allowing for better hypertrophy (muscle growth) while balancing strength development.
Each day ends with 15-20 minutes of cardio (StairMaster, spin classes, treadmill) to support overall cardiovascular health and aid fat loss.
3. Customized Preferences:
Avoiding deadlifts, rack pulls, and traditional squats, the workout uses machine-based alternatives (hack squats, leg presses) and back exercises that fit your preferences while avoiding lower back strain.
Active recovery day with abs and organized sports (or hikes) provides a day of light activity to rest muscles while keeping you moving and developing core strength.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Overhead Press (Machine)

Lateral Raise (Dumbbell)

Face Pull

Lat Pulldown (Close Grip)

Seated Dip (Machine)

Shrug (Dumbbell)

French Press

Cardio

Shoulders + Arms (Tricep Focus

Squat (Paused)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Seated Calf Raise

Legs (Quads & Glutes Focused)

Pull-Up (Bodyweight)

Incline Chest Press (Machine)

Chest Fly (Machine)

Chest Supported Row (Machine)

Chest Fly (Cable)

Chest Press (Machine)

Lat Pulldown

Chest & Back Maintenance

AD Press (Smith Machine)

Lateral Raise (Machine)

Rear Delt Fly (Machine)

Bicep Curl (Machine)

Bicep Curl (Cable)

Standing Behind Neck Shoulder Press (Barbell)

Arms & Shoulders (Biceps-focus

Single-Leg Leg Curl

Hack Squat

T-Bar Row

Seated Row (Machine)

Back Extension

Lat Pulldown (Neutral Grip)

Back & Legs (AUX).

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