Week 1-4 Day 1
A1. Back Squat 4 sets x 12 reps, tempo 4010
A2. Barbell Overhead Press 4 sets x 12 reps, tempo 4010
B1. Lying Leg Curl 4 sets x 12 reps, tempo 3010
B2. Lat Pull Down supinated grip 4 sets x 12 reps, tempo 3010
C1. DB Walking Lunges 4 sets x 20 steps, tempo 2010
C2. Seated Row 4 sets x 15 reps, tempo 2011
D1. Reverse Crunches 3 sets x 15 reps, tempo 3010
D2. Chest Supported DB Reverse Flye 3 sets x 20 reps as fast as you can
Week 1-4 Day 2
A1. BB Hip Thrust 4 sets x 12 reps, tempo 2011
A2. 1-arm DB Row 4 sets x 12 reps, tempo 3011
B1. Seated DB press with neutral grip 3 sets x 12 reps, tempo 4010
B2. TRX or Rings Inverted Row 3 sets x 15 reps, tempo 3011
C1. BB RDL 3 sets x 12 reps, 3011
C2. Standing DB Lateral Raises 3 sets x 15 reps, tempo 2011
C3. Standing DB Frontal Raises 3 sets x 15 reps, tempo 2011
D1. Hanging Leg Raises 3 sets x 15 reps, tempo 3010
D2. Back Ext 45 deg 3 sets x 20 reps, tempo 3011
Week 1-4 Day 3
A1. Trap bar Deadlift (or Kettlebell deadlift) 4 sets x 15 reps, tempo 2110
A2. Lat Pull down mid-pronated grip 4 sets x 12 reps, 2011
A3. DB Step-ups 4 sets x 12 reps each, 2010
A4. Flat DB Press with neutral grip 4 sets x 15 reps, 4010
B1. Leg Curl 4 sets x 20 reps, 2010
B2. 2-arms Chest Supported Row 4 sets x 20 reps, 2011
B3. DB Split Squat 4 sets x 10 reps each, 3010
B4. Plank 4 sets x 60s
Ideally, you can do weight training x 3 times a week,
plus walking on treadmill x 45 mins x 2 times a week, inclined firstname.lastname@example.org, email@example.com/hr
Rest period should be short. And you don't need to take more than 60s rest between sets.
Work hard = control tempo, feel your muscle during each reps.
You don't have to lift too heavy weight, but you need to lift challenging weight.
If the reps are 12 reps, you cannot do more than 13 reps.
If the reps are 10 reps, and you only can lift 6 reps, the weight is too heavy then.
If you are 50-59kg, you are suggested to have daily calories 1200kcal, protein: 100g.
Carbs & Fat depends on your condition. Different body types do different approaches.
And different periods do different methods. Depends.
Stay Strong & Lean!
Would you mind to send me your "Before" photos (Front, Side & Back) before starting the program?
And send me photos again after week 4. Then I will send you week 5-8 program directly through your email.
If you're interested in Online Coaching, please contact me firstname.lastname@example.org