This 4-week program aims to encourage muscle strength and endurance. It is designed to show progress from one week to the other! It is suitable for both everyone from beginner to advanced levels of fitness.
The weight used during each movement can be adjusted according to your level. It can also be increased from one week to the other if your physical condition allows it. It can be done just as easily in the comfort of your own home with a pair of dumbbells and a rubber band, as at the gym.
Prepare to train 5 days a week efficiently and take 2 days off ("Active recovery" allowed) to give your body a chance to recover properly. These "Rest Days" will allow you to be more productive on your training days!
It will be very important to respect the order of the days indicated, because each muscle group will be independently targeted and then retouched during the week in a specific order. Changing the order of the days could therefore be counterproductive and considerably slow down your progress. The rest days can be taken at a time that suits you, ideally not one after the other.
(Ex: Monday Day 1 / Tuesday Rest / Wednesday Day 2 / Thursday Day 3 / Friday Day 4 / Saturday Day 5 / Sunday Rest Day)
With this program, you have a solid and safe training structure. Take time for yourself, for your physical and mental health and tackle this program with confidence!
You have everything in hand to succeed!