12 Week Weight Gain Plan
12 weeks - $140.00
Total Hours: 59
Total Hours: 59
This is for the individual who is trying to put on weight by adding lean muscle mass. Because this program is designed on percentages of your current strength and cardiovascular level it is appropriate for people of all different training levels. Whether you are a beginner or have years of experience with training this program is right for you.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Preparatory # 1 Phase 1
Planned Time: 1:0
WU: 5 min easy cardio MS: Complete 2x20 at 50% of your 1 Rep Max, with a 2 minute break between sets. DB Bench Press Leg Extension Leg Curl DB Hammer Curl Shoulder Press Triceps Press Down Lat Pull Down DB Fly Lateral Shoulder Raise Cable Row CD: 5 min easy cardio. Stretch Chest, Soulders, Qaudriceps, and Hamstrings.
Workout #2
Core Advanced # 1 Phase 1
Planned Time: 0:5
WU: None MS: Complete 3 sets of 30s for each exercies Bicycle Crunch Left Side Crunch Right Side Crunch CD: None
Planned Time: 1:0
WU: 5 min easy cardio MS: Complete 2x20 at 50% of your 1 Rep Max, with a 2 minute break between sets. DB Bench Press Leg Extension Leg Curl DB Hammer Curl Shoulder Press Triceps Press Down Lat Pull Down DB Fly Lateral Shoulder Raise Cable Row CD: 5 min easy cardio. Stretch Chest, Soulders, Qaudriceps, and Hamstrings.
Workout #2
Core Advanced # 1 Phase 1
Planned Time: 0:5
WU: None MS: Complete 3 sets of 30s for each exercies Bicycle Crunch Left Side Crunch Right Side Crunch CD: None
Day #2
Max Endurance # 1
Planned Time: 0:45
WU: 5 min light cardio. MS: 30 min of cardio in zone 2 (70%-80% MHR). CD: 5 min easy cardio. Stretch Hamstrings, Quadriceps, Cavles, and Hip Flexors.
Workout #2
Core Advanced # 2 Phase 1
Planned Time: 0:5
WU: None MS: Complete 3 sets of 30s for each exercise Sit Up Straight Leg Crunch Toe Touch CD: None
Planned Time: 0:45
WU: 5 min light cardio. MS: 30 min of cardio in zone 2 (70%-80% MHR). CD: 5 min easy cardio. Stretch Hamstrings, Quadriceps, Cavles, and Hip Flexors.
Workout #2
Core Advanced # 2 Phase 1
Planned Time: 0:5
WU: None MS: Complete 3 sets of 30s for each exercise Sit Up Straight Leg Crunch Toe Touch CD: None
Day #3
Preparatory # 2 Phase 1
Planned Time: 1:0
WU: 5 min easy cardio MS: Complete 2x20 at 50% of your 1 Rep Max, with a 2 minute break between sets. DB Incline Bench Press Leg Press DB Preacher Curl Upright Row Triceps Kickback Lat Pull Down Cable Fly Front Shoulder Raise Reverse Cable Fly Lunges CD: 5 min easy cardio. Stetch Chest, Shoulders, Hamstirngs, and Quadriceps
Workout #2
Core Advanced # 3 Phase 1
Planned Time: 0:1
WU: None MS: Complete 3 sets of 30s for each exercise Left Side Plank Left Side Crunch Right Side Plank Right Side Crunch CD: None
Planned Time: 1:0
WU: 5 min easy cardio MS: Complete 2x20 at 50% of your 1 Rep Max, with a 2 minute break between sets. DB Incline Bench Press Leg Press DB Preacher Curl Upright Row Triceps Kickback Lat Pull Down Cable Fly Front Shoulder Raise Reverse Cable Fly Lunges CD: 5 min easy cardio. Stetch Chest, Shoulders, Hamstirngs, and Quadriceps
Workout #2
Core Advanced # 3 Phase 1
Planned Time: 0:1
WU: None MS: Complete 3 sets of 30s for each exercise Left Side Plank Left Side Crunch Right Side Plank Right Side Crunch CD: None
Day #4
Max Endurance # 1
Planned Time: 0:45
WU: 5 min light cardio. MS: 30 min of cardio in zone 2 (70%-80% MHR). CD: 5 min easy cardio. Stretch Hamstrings, Quadriceps, Cavles, and Hip Flexors.
Workout #2
Core Advanced # 4 Phase 1
Planned Time: 0:5
WU: None MS: Complete 3 sets of 30s for each exercise Medicine Ball Twists Left Side Up Right Side Up CD: None
Planned Time: 0:45
WU: 5 min light cardio. MS: 30 min of cardio in zone 2 (70%-80% MHR). CD: 5 min easy cardio. Stretch Hamstrings, Quadriceps, Cavles, and Hip Flexors.
Workout #2
Core Advanced # 4 Phase 1
Planned Time: 0:5
WU: None MS: Complete 3 sets of 30s for each exercise Medicine Ball Twists Left Side Up Right Side Up CD: None
Day #5
Preparatory # 3 Phase 1
Planned Time: 1:0
WU: 5 min easy cardio. MS: Complete 2x20 at 50% of your 1 Rep Max, with a 2 minute break between sets. DB Decline Bench Press Leg Extension Leg Curl DB Iso Curl DB Shoulder Shrugs Laying Triceps Extension Lat Pull Down DB Fly Scarecrow DB Row CD: 5 min easy cardio. Stretch Chest, Shoulders, Hamstrings, and Quadriceps.
Planned Time: 1:0
WU: 5 min easy cardio. MS: Complete 2x20 at 50% of your 1 Rep Max, with a 2 minute break between sets. DB Decline Bench Press Leg Extension Leg Curl DB Iso Curl DB Shoulder Shrugs Laying Triceps Extension Lat Pull Down DB Fly Scarecrow DB Row CD: 5 min easy cardio. Stretch Chest, Shoulders, Hamstrings, and Quadriceps.