For all Fitstra programs, exercise selection is kept simple by focusing primarily on barbell, dumbbell, kettlebell, suspension trainer, and bodyweight exercises – free weights, not machines. These tools offer a wide variety of movement options and training styles while remaining constant in their availability and function from gym to gym. Learning to use standard pieces of equipment will provide you with the best training foundation to scale your workouts as you progress in ability. The programs featured below are designed to accommodate brand new, first day lifters as well as those that have been in the gym for years. Regardless of your age, sex, fitness experience, or preferences, there’s something for everyone.
Similar to the resistance training philosophy, all cardiovascular conditioning programs focus on natural/functional movement patterns and are designed to supplement existing resistance training programs. Running/walking form the preferred aerobic base and are complimented by a variety of high intensity exercises designed to increase anaerobic thresholds. By training both aerobic and anaerobic energy systems, we can increase our work capacity, target fat loss, and increase our general health. Fitstra programs place a heavy emphasis on weight training, but no lifting program is complete without a consistent cardiovascular component. All programs listed below also include additional fat loss cardio for those that are interested in weight loss.
A 3 day/wk, 10+ week, full body weight training program designed to introduce basic barbell focused exercises and movement patterns to novice lifters while improving strength and hypertrophy. Also includes a simple 10 week periodized progressive overloading program. 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.
A 2 day/wk, 10+ week, full body weight training program designed to introduce basic barbell focused exercises and movement patterns to novice lifters while improving strength and hypertrophy. Casual 2[1.2] supplements your favorite classes/physical activities and helps you get more out of the exercise styles you enjoy the most.
A 4 day/wk, 6+ month weight training program designed to target hypertrophy, strength, and cardiovascular endurance through a simple upper/lower body split. All movement patterns are hit twice a week. This routine is best suited for high level intermediate to advanced lifters.
A 6 day/wk, 15+ week weight training program designed to primarily target hypertrophy through an alternating legs/push/pull setup. All movement patterns are hit twice a week. Legs Push Pull-HYP 2[3.1] is a high frequency/high volume program meant for intermediate to advanced lifters. Includes a small amount of strength work.
A 5 day/wk, 10+ week weight training program designed to primarily target hypertrophy through a Legs/Push/Pull/Legs/Upper body (LPPLU) routine. All movement patterns are hit twice a week. This routine is best suited for intermediate to advanced lifters. Includes a small amount of strength work – intermediate lifters should see significant size and strength gains.
A 5 day/wk, 10+ week weight training program designed to primarily target strength through a Legs/Push/Pull/Legs/Upper body (LPPLU) routine. All movement patterns are hit twice a week. This routine is best suited for intermediate to advanced lifters. Includes enough assistance work for significant hypertrophy gains.
A 4 day/wk, 10+ week weight training program designed to target hypertrophy through a simple upper/lower body split. All movement patterns are hit twice a week. This routine is best suited for intermediate to advanced lifters. Includes a small amount of strength work – intermediate level lifters should see significant size and strength gains.
A 4 day/wk, 10+ week weight training program designed to target strength of all major movement patterns through a simple upper/lower body split. All movement patterns are hit twice a week. This routine is best suited for intermediate to advanced lifters. Includes enough assistance work for significant hypertrophy gains.
A ton of planning time and thought goes into each Fitstra program, but that doesn’t mean they’re all perfect. If you’ve been running one and have some thoughts/suggested changes, please share them.
We all get better by learning from and correcting our mistakes. Constructive criticism is always welcomed.