Weekly Overview:Week 1

September 30, 2017

Overview: introduction

Overview: the program

Overview: training

Overview: supplementation

Overview: nutrition

Overview: frequently asked questions

Weekly overview: week 1

Training day 1: legs & abs: monday

Training day 2: chest & triceps: tuesday

Rest day: motivation: wednesday

Training day 4: back and biceps: thursday

Training day 5: shoulders: friday

Rest day: injury prevention: saturday

Rest day: the unexpected: sunday

Weekly overview: week 2

Training day 8: legs & abs: monday

Training day 9: chest & triceps: tuesday

Rest day: tracking progress: wednesday

Training day 11: back & biceps: thursday

Training day 12: shoulders: friday

Rest day: traveling: saturday

Rest day: mixing supplements: sunday

Weekly overview: week 3

Training day 15: legs & abs: monday

Training day 16: chest & triceps: tuesday

Rest day: cardio: wednesday

Training day 18: back & biceps: thursday

Training day 19: shoulders: friday

Rest day: gym bag: saturday

Rest day: recipes: sunday

Weekly overview: week 4

Training day 22: legs & abs: monday

Training day 23: chest & triceps: tuesday

Rest day: hydration: wednesday

Training day 25: back & biceps: thursday

Training day 26: shoulders: friday

Rest day: shopping: saturday

Final day: setting new goals: sunday

Welcome to the first week of your new body! I trust that you’ve read through the foundation of this trainer and have a solid grasp on your nutrition and supplementation needs. These factors provide the basis of strong training sessions, which we’re about to get started with.

Throughout Week 1, you’ll stick to 14 reps per set. This will ensure you do enough reps to connect to the muscle properly, assess your technique, and activate a variety of muscle fibers. Although you’re a beginner in the weight room, I want you to give it your all. Gradually increase the weight if you can easily get through the 14 reps in each set.

Download/Print Week 1 Training Notes