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Workout plan is NOT based on Body Part Splits…idea is NOT to look like a Body Builder (which is a separate Sport and is NOT the ideal way to get Strong/Fit).
So, my workouts do not involve a great variety of exercises.
The program is based on Progressive Overloading, (and for Beginners, Linear Progression).
Do not workout on Consecutive Days and for more than 3 days per week. 2 weeks per week is Sufficient. Any less is NOT sufficient.
Squats, (Overhead) Press/Bench-Press, Deadlifts form the core workouts, with Power Cleans introduced in a month or so.
Additionally, Chin-ups are also included.
Need to devise a Training Program with ALL the above in Mind. Once you understand and accept the Training Program, STICK WITH IT.
Nutrition is a HUGE part of the Recovery Process. A Good Amount of Quality Protein is VITAL with EACH and EVERY MEAL.
For a Very Active Person with Regular Workouts such as those described above, a minimum of Grams of Protein Equivalent to your Bodyweight in Pounds is a good START.