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Foundation Hypertrophy and Body Trim

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The purpose of this program is to build muscle, strength and burn maximal body fat with high intensity workouts. The key is to choose a weight that you are going to struggle with while completing the set number of repetitions with good form. Avoid choosing a weight that is too heavy to the point where it affects your form as this can increase risk of injury. The idea is to lift the heaviest amount of weight for the desired repetitions with strict form, this will correlate to how quickly you will see results from this program.

In this program we are training each muscle once per week. This program is a great training method if you are new to strength training and wish to give your muscles sufficient rest before beginning a more intense program that trains your muscles twice per week; and is a great way to build your strength foundation.

After 2 weeks we are slightly changing some exercises to hit the muscles from a different angle. Remember, during your workouts the negative portion of the rep should ideally take 2-3 seconds to complete, and the positive portion should take 1. The biggest amount of muscle damage occurs during the negative portion of the rep; therefore it is important to try and emphasise this technique.

Strength training is the most effective method when it comes to burning calories, I strongly encourage everyone who is looking to build strength and reduce body fat to give this program a try as it is a great way to get stronger, look more trimmed and toned and get you ready for summer. The number 1 rule with this program to remember is to train as heavy as possible while maintaining good form!

An example of how you might lay out this program incorporating the Function Well Yin and Yang classes across the week can be seen below.

MONDAY – Day 1 Lower Body
TUESDAY – Day 2 Chest
WEDNESDAY – Day 3 Back
THURSDAY – Yoga or Pilates Class
FRIDAY – Day 4 Shoulders and Abs
SATURDAY – Day 5 Arms
SUNDAY – Contrast Therapy in the Restoration Zone

Before each exercise ensure you perform a warmup set of 8 reps choosing a weight that’s 40% of your 1rep max. Do this set slowly to feel the tension on the muscle, this will reduce risk of injury and will make the working sets feel smoother. Furthermore, ensure you complete at least 10,000 steps per day; this will keep the body in a state of burning fat while not affecting your strength gains!

  • WEEKS 1 + 2

  • Day 1: Legs

    Warmup: 15x Walking Lunges
    Barbell Back Squat: 3 sets 8-12 reps
    Leg press: 3 Sets 8-12 reps
    Romanian Deadlift: 3 Sets 8-12 reps
    Hamstring Curl: 3 Sets 10-15 reps
    Calve Raises on Smith Machine 3 sets 15 reps

  • Day 2: Chest

    Warmup: 15x push ups
    Barbell Bench Press: 3 sets 8-12 reps
    Incline Dumbbell Press: 3 sets 8-12 reps
    Decline Cable Chest Fly: 3 sets 8-12 reps
    Chest Dips: 3 sets 12-15 reps

  • Day 3: Back

    Warmup: 1.5 Mins moderate Intensity on Rower
    Barbell Bent Over Row: 3 sets 8-12 reps
    Wide Grip Lat Pulldown: 3 sets 8-12 reps
    T bar Row row: 3 sets 8-12 reps
    Narrow Grip Lat Pulldown: 3 sets 10-12 reps
    Reverse Fly Performed on Pec Deck Machine 10-15 reps

  • Day 4: Shoulders + Abs

    Warmup: Cable Rotator Cuff Exercises
    Dumbbell Shoulder Press: 3 sets 8-12 reps
    Cable Lateral Raises: 3 sets 8-12 reps
    Face Pulls: 3 sets 8-12 reps
    Dumbbell Shrugs: 3 sets 8-12 reps
    Hollow Body Hold: 3 sets (As long as Possible) 1 min rest between sets
    Hanging Leg Raises: 3 sets 15-20 reps

  • Day 5: Arms

    Seated Alternating Hammer Curl: 3 sets 8-12 reps
    Standing Barbell Bicep Curl: 3 sets 8-12 reps
    Machine Bicep Curl: 3 sets 15-20 reps
    Curl Bar Skull Crushers: 3 sets 8-12 reps
    Tricep Rope Pulldown: 3 sets 8-12 reps
    Triangle Push Ups: 3 Sets (Till Failure)

  • WEEKS 3 + 4

  • Day 1: Legs

    Warmup: 15x Bodyweight squats
    Hack Squat: 3 Sets 8–12 reps
    Hip Thrusts: 3 sets 8-12 reps
    Bulgarian Split Squat: 3 Sets 8-12 reps (Each Leg)
    Leg Extension: 3 Sets 15-20 reps
    Calve Raises on Smith Machine: 3 sets 15 reps

  • Day 2: Chest

    Warmup: 15x push ups
    Dumbbell Chest Press: 3 sets 8-12 reps
    Incline Bench Press: 3 sets 8-12 reps
    Pec Deck: 3 sets 8-12 reps
    Bodyweight Dips: 3 sets 15-20 reps

  • Day 3: Back

    Warmup: 2 Mins moderate Intensity on Rower
    Barbell Deadlift: 3 sets 8-12 reps
    Dumbbell Bent Over Row: 3 sets 8-12 reps
    Chin up: 3 sets 8-12 reps
    Seated Row: 3 sets 8-12 reps
    Dumbbell Pullover: 3 sets 15-20 reps

  • Day 4: Shoulders + Abs

    Warmup: Cable Rotator Cuff Exercises
    Barbell Overhead Press: 3 sets 8-12 reps
    Dumbbell Lateral Raises: 3 sets 8-12 reps
    Rear Delt Fly: 3 sets 8-12 reps
    Trap Bar Shrugs: 3 sets 8-12 reps
    Plank: 3 sets (As long as Possible) 1 min rest between sets
    V ups: 3 sets 15-20 reps

  • Day 5: Arms

    Standing Dumbbell Bicep Curl: 3 sets 8-12 reps
    Alternating Hammer Curl: 3 sets 8-12 reps
    Preacher Curl: 3 sets 15-20 reps
    Tricep Dumbbell Kickbacks: 3 sets 8-12 reps
    Cable Overhead Skull crushers: 3 sets 8-12 reps
    Tricep V Bar Pushdown: 3 sets 15-20 reps

  • THIS PROGRAM HAS BEEN CREATED BY

    Performance coach Alex Djurovic