4-Week Progressive Strength Training

Hey crew! Welcome to our first ever Members-Only post!

Yay!

Here I have for you a 4-week, 4-day strength program that you can utilize any time you need to. It’s one that can be re-run over and over, you just need to continue to choose heavier weights and monitor your self-progress.

Some notes: you can absolutely sub out a regular barbell squat for the box squats. Box squats are great for folks who haven’t squatted in awhile to get back into the movement, but if you are comfortable - go for it.

Remember that you can use anything that you have for this. If you don’t have access to a barbell, use your DB’s or KB’s or even resistance bands. Over time, I will build an exercise library for us here on FIT, but google any exercises you are not familiar with, or email me for help any time you need! For those of you who have access to a full gym - you are welcome to use machines for things like a leg extension or curl, etc. For those that don’t - reach out to be for substitutions. Many things can be done with bands or even bodyweight!

I know, I know, enough chatter…. Onto the workouts!

In Week 1 we focus on just getting the body moving. The workouts are relatively light and quick. Think about mind to muscle connection, and just get back in tune with your body and how it moves.

In Week 2, the focus is to push a little more weight. Nothing crazy, but really being intentional and making the choice to lift a little heavier than we did in week one on our main lifts.

In Week 3, we continue to progress with more reps and sets depending on the day, pushing our body to make change.

In Week 4, we hit some of the heaviest lifts yet, taxing the body with longer workouts continuing to progress and change.

If you choose to run this program, it is a fantastic intro to our BETA Test, but it can also be run again on it’s own. Take a week to move in ways other than lifting to give the body some rest, and then repeat the program as you wish.