YOUR FITNESS JOURNEY: A Year of Progressive Weight Training Workouts

Overview:

Welcome to your fitness journey! This eBook is designed to guide you through a year of progressive weight training workouts. Whether you’re a beginner or an experienced lifter, this plan will help you build muscle, increase strength, burn fat, and achieve your fitness goals. What You’ll Find Inside:

1. Four Phases of Progression: Foundation Building (Weeks 1-4): Establish a solid base with compound exercises for overall strength.

Progressive Overload (Weeks 5-8): Gradually increase weights to challenge your muscles.

Intensity Boost (Weeks 9-12): Add advanced techniques like drop sets and supersets.

Sustained Progress (Weeks 13-52): Continue the cycle with variations and periodization.

2. Targeted Workouts: Upper Body Strength Training: Bench Press, Rows, Overhead Press, Bicep Curls, Tricep Dips Lower Body Strength Training: Squats, Deadlifts, Leg Press, Calf Raises Interval Training (Cardio): High-Intensity Intervals (HIIT) for fat burning Interval Training (Bodyweight): Tabata Protocol for metabolic boost

3. Nutrition Tips: Prioritize protein intake. Stay hydrated. Get quality sleep. Whole foods for optimal recovery.

4. Accountability and Progress Tracking: Use the provided charts to monitor gains. Keep a workout journal.