The Simple Gym Program Which Guarantees Results
Going to the gym should be one of — if not, THE — best part of your day.
I truly believe that!
It’s a time you can set aside just for you, to develop yourself physically and mentally.
But what ends up happening is that you force yourself to go (because you know it’s good for your body and your health), only to get there and forget what it is you’re meant to be doing.
I mean, you know you should be doing some cardio and some weights, but that’s about as far as you get.
You haven’t got a specific plan or program to follow and end up “winging it”.
What ensues probably goes a little something like this.
You can’t remember what on earth a chest-supported row is, or how to perform the bench press without irritating your shoulders, or how and where to put the seat for your leg extensions.
It can super frustrating — I’ve been there!
You finish a full day of work and then head to the gym to work on your body, only to be confronted with so much confusion before you’ve even begun.
Arrgghh. So many exercises!
So, what’s the solution?
Simplifying your gym program so it becomes easy to follow. Here’s how you do it.
I talked about this in one of my most recent articles, but today I want to give you a blueprint and outline two full 4-week programs which you can follow, so you can remember what it is you should be doing and help you make progress each and every week.
The program below has been designed using the 4 movements that must be in every gym program.
It will be based and set up so that you train and complete two strength training sessions each week.
Each session will last roughly 60 minutes, depending on how quickly you get warmed up and complete each working set.
Program 1
I have attached videos to the exercises below. That way you can learn the technique, make sure you’re using the right muscle groups and can avoid injury.
2a) BB RDL
2b) KB Goblet Reverse Lunge (This can also be performed with a dumbbell, as shown, if you don’t have access to Kettlebells)
3a) DB One Arm Row
Program 2
3a) Bent Over Row
3b) Band Static HOLD
Following the set and rep scheme (Sets x Reps) as per the program will allow you to use the “progressive overload” principle to guarantee you get results.
When an exercise goes down in repetitions, the weight should increase slightly, making you stronger by dealing with a heavier load.
On the other side, if the program asks for you to complete more repetitions than the previous week, your goal is to maintain the same weight, meaning you can do more work with the same load.
Both ways allow you to build strength and overload your body and it’s muscles, ligaments and tendons.
As with any good program, you must challenge and stretch yourself a little bit more each session.
It won’t magically get easier. But you should (and will) become stronger if you work hard each training session and follow the program.
My advice for you is this.
Focus on one training session at a time, apply yourself and try to bring out your competitive side.
If you did 30kg on the floor press on Week 1, aim to beat that score (weight) next week.
Same principle for the Zercher Squat. The reps on this exercise go up each week, so the goal is to maintain the weight you lifted on Week 1 each and every week, as the number of repetitions increases.
how to win? Make a game out of it.
Can you improve upon last week’s efforts?
How much more can you lift, with good form?
“I’m going to try and do more reps with the same weight.”
“My form broke down at rep 10 on the bent-over row last week. Not this week!”
When you look at your gym program as a personal challenge or test, it starts becoming fun!
You end up pushing yourself a bit more each week, which will get you better results — which is what it’s all about.
Having fun with your training, while getting results along the way!
This should give you a crystal clear vision and understanding of what you need to do for the next 4 weeks.
The plan has been made. Now it’s up to you to put it into action.
Good luck!
I’d love to hear from you.
Let me know what progress you make on the program and if you have any questions or need any assistance with regards to technique, feel free to drop me a line.
Until next time,
Enjoy the program!
Jesse