Training: muscle, strength, cardioProtocol22 minModule lesson
Gym programme: full body and upper/lower
Two proven structures depending on how many sessions you have, with load progression.
Choosing your structure
| Sessions per week | Structure | Who for |
|---|---|---|
| 2 | Full body | Beginners, busy schedules |
| 3 | Full body A/B/C | The optimum for most people |
| 4 | Upper / lower | Intermediates |
| 5 to 6 | Push, pull, legs | Advanced only |
In a deficit, stay between two and four sessions. Beyond that, recovery becomes the limiting factor, because it depends on calorie intake.
Full body, three sessions
Session A. Barbell squat, 3 × 8. Bench press, 3 × 8. Barbell row, 3 × 10. Lateral raises, 3 × 12. Plank, 3 × 40 s.
The rest is part of the Physical Transformation module
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