FULL WORKOUT PROGRAMS
Fitstra workout programs are designed to accommodate brand new, first day lifters as well as those who have been in the gym for years. All programs contain resistance training, core work, and cardiovascular conditioning.
Beginner
The Beginner program is an introductory weight training routine designed to familiarize new lifters with a few standard movement patterns and the barbell. The Beginner is ideally meant to serve as a temporary (2-6+ month) learning period to help new lifters transition to more intense and higher frequency routines. If you’re interested in incorporating a more serious weight training program into your routine but don’t know where or how to begin, this is the place to start. This program is also great for those who have been out of the gym for an extended period of time.
An example block is listed below.
Full Body
The Full Body is a continuation of the 2-3 day per week Beginner routine, but this program includes progressive overloading. It is designed to target strength and hypertrophy. If you’ve taken an appropriate amount of time to learn the basics, this will be an easy transition from the Beginner. If you enjoy a 2-3x/week schedule but want more variety, the Full Body is a great place to hang out.
An example month is listed below.
Upper Lower
A 4x/wk, 10+ week weight training program designed to target strength and hypertrophy through an upper body/lower body split. All major movement patterns are hit twice a week. Both the strength and hypertrophy versions are 10 weeks.
An example month is listed below.
LPPLU
A 5 day/wk, 10+ week weight training program designed to target strength and hypertrophy through a blended legs/push/pull/lower/upper routine. Both the strength and hypertrophy versions are 10 weeks.
An example month is listed below.
Legs Push Pull
A 6 day/wk, 15+ week weight training program designed to primarily target hypertrophy through an alternating legs/push/pull setup.
An example month is listed below.
