Program Overview
This program is designed for people who can consistently commit to four training sessions each week and want to increase overall training volume while still keeping sessions manageable and structured.
Compared to the Full Body Foundation program, this split allows slightly more focus on individual muscle groups while still maintaining balanced overall development. The objective remains the same: build consistency, improve movement quality, progressively become stronger over time, and improve body composition through structured resistance training alongside the nutrition system.
The exercises remain relatively stable across the 8 weeks to allow progression, confidence, and execution quality to improve over time. Constantly changing exercises usually makes it harder to track progress and often slows long-term results.
Most working sets throughout the program should fall around an RPE of 7-9.
The weight should feel challenging while still allowing controlled technique and full range of motion. Once technique starts significantly breaking down, the set is finished.
Each session should take approximately 60 minutes including rest periods and warm-up sets.
Weekly Structure
Cardio
Perform 30 minutes of low-intensity steady-state cardio 2-5 times per week depending on your goal, activity levels, and recovery. Incline treadmill walking, cycling, or outdoor walking are all suitable options.
For most people, a heart rate range of approximately 120-140 bpm is a good target for Zone 2 cardio. The intensity should feel controlled and sustainable rather than maximal.
Warm-up
Before each session, spend approximately 5 minutes performing light cardio and complete 1 lighter warm-up set before most exercises. Larger compound movements such as leg press, hack squat, or dumbbell Romanian deadlifts may require 2 lighter warm-up sets depending on the weight being used.
- Keep chest lifted against the pad
- Lower the weight under control
- Press smoothly without bouncing
- Keep shoulders stable throughout
- Avoid shrugging forward
- Keep chest supported or torso stable
- Pull elbows toward the hips
- Squeeze the upper back at the finish
- Lower the weight with control
- Avoid using momentum
- Keep chest tall
- Pull elbows down toward the ribs
- Pause briefly at the bottom
- Control the return phase
- Avoid leaning excessively backward
- Keep core braced
- Press directly overhead
- Control the lowering phase
- Avoid arching the lower back
- Keep shoulders stable throughout
- Lift elbows out to the sides
- Keep shoulders relaxed
- Raise with control
- Lower slowly
- Avoid swinging the body
- Keep upper arms fixed against the pad
- Lift with control
- Squeeze the biceps at the top
- Lower slowly
- Avoid lifting the elbows off the pad
- Keep elbows tucked close to the body
- Push fully through the movement
- Separate the rope at the bottom
- Control the weight on the return
- Avoid using body momentum
- Keep feet flat throughout the set
- Lower the weight with control
- Drive through the middle of the foot
- Avoid bouncing at the bottom
- Do not aggressively lock the knees
- Push hips back throughout the movement
- Keep chest tall
- Keep the dumbbells close to the legs
- Feel a stretch through the hamstrings
- Do not round the lower back
- Keep hips locked into the seat
- Pull through the heels
- Control the weight on the return
- Squeeze the hamstrings at the finish
- Avoid using momentum
- Keep lower back against the pad
- Lift with control
- Fully extend the knee at the top
- Squeeze the quads at the finish
- Lower the weight slowly
- Lower into a full stretch
- Drive through the balls of the feet
- Pause briefly at the top
- Control the lowering phase
- Avoid bouncing through the movement
- Keep hips stable
- Curl through the torso
- Exhale as you crunch
- Control the return phase
- Avoid pulling with the arms
The objective over the next 8 weeks is not to chase perfection or constantly change the plan. The objective is to become more consistent, improve your execution, recover properly, and progressively improve your performance over time.
Small improvements repeated consistently create significant change over the long term.