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    Templated Resistance Training Programs

    Templated Resistance Training Programs

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      • 49.95 $
      • 49.95 $
      • 49.95 $
      • 49.95 $
      • 49.95 $
      • 49.95 $

      Program Description

      • Introduction hypertrophy program.
      • Full body workouts using basic compound exercises using machines.
      • Training volume increasing over 12 weeks
      • Exercises progressing and changing every four weeks
      • Training volume tracked

      Program Description

      • General strength and hypertrophy full body program
      • Basic compound exercises using machines, barbells and dumbbells
      • Exercises progressing and changing every 4 weeks
      • Program more progressed than program 1
      • Training volume tracked

      Program Description

      • Full body hypertrophy program
      • More progressed and advanced exercises than programs 1 and 2 using dumbbells, barbells and machines
      • Volume increasing over 12 weeks
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked

      Program Description

      • Full body strength and hypertrophy program using a 2 day split
      • More progressed and advanced exercises than programs 1, 2 and 3 using dumbbells, barbells and machines
      • Volume increasing over 12 weeks using both low and high rep sets
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked

      Program Description

      • Intermediate level hypertrophy program using a 3 day split
      • Both upper body and legs trained twice per week
      • Basic compound exercises using machines and dumbbells
      • Volume increasing over 12 weeks
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked

      Program Description

      • General beginner introduction hypertrophy program using a 3 day split
      • More advanced than program 1
      • Both upper body and legs trained twice per week
      • Basic compound exercises using machines and dumbbells
      • Volume increasing over 12 weeks
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked

      Program Description

      • Beginner hypertrophy and strength program using a 3 day split
      • More advanced than program 1 and 2
      • Both upper body and legs trained twice per week using high and low reps
      • Basic compound exercises using machines and dumbbells
      • Volume increasing over 12 weeks
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked

      Program Description

      • Beginner hypertrophy and strength program using a 3 day split
      • More advanced than program 1, 2 and 3
      • Both upper body and legs trained twice per week using high and low reps
      • Basic compound exercises using machines, dumbbells and barbells
      • Volume increasing over 12 weeks
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked

      Program Description

      • General introduction full body hypertrophy and strength program using a 2 day split
      • Basic compound exercises using machines progressing to dumbbells, barbells and cables.
      • Volume increasing over 12 weeks
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked over 12 months
      • Ideal for those who want to start off at a beginner level with basic strength training exercises and progress to more intermediate level exercises over a 12 month period.

      Program Description

      • Intermediate level hypertrophy program using a 3 day split
      • Both upper body and legs trained twice per week
      • Basic compound exercises using machines and dumbbells
      • Volume increasing over 12 weeks
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked

      Program Description

      • Intermediate level strength and hypertrophy program using a 3 day split
      • More advanced than program 1
      • Both upper body and legs trained twice per week
      • Basic compound exercises using machines, dumbbells and barbells
      • Volume increasing over 12 weeks using both low and high reps
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked

      Program Description

      • Intermediate level strength and hypertrophy program using a 3 day split
      • More advanced  than program 1 and 2
      • Both upper body and legs trained twice per week
      • Basic compound exercises using machines, dumbbells and barbells
      • Volume increasing over 12 weeks using both low and high reps
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked

      Program Description

      • Intermediate level power, strength and hypertrophy program using a 3 day split
      • More advanced  than program 1, 2 and 3
      • Both upper body and legs trained twice per week
      • More advanced compound exercises using dumbbells and barbells
      • Volume increasing over 12 weeks using both low and high reps
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked

      Program Description

      • Intermediate level strength and hypertrophy program using a 4 day split
      • Both upper body and legs trained twice per week
      • Exercises using, machines, dumbbells and barbells
      • Volume increasing over 12 weeks using both low and high reps
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked

      Program Description

      • Intermediate level power, strength and hypertrophy program using a 4 day split
      • More advanced than program 1
      • Both upper body and legs trained three times per week involving full body workouts
      • Exercises using dumbbells and barbells focusing on squats, deadlifts and bench press. Shoulders and arms day also included.
      • Volume increasing over 12 weeks using daily undulating programming
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked

      Program Description

      • Intermediate level hypertrophy program using a 4 day split
      • More advanced than program 1 and 2
      • Both upper body and legs trained twice per week involving full body workouts. Designated shoulders and arms day included.
      • Ascending reps used using multiple rep ranges
      • Supersetting between exercises also used
      • Volume increasing over 12 weeks
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked

      Program Description

      • Intermediate level power, strength and hypertrophy program using a 4 day split
      • More advanced than program 1, 2 and 3
      • Both upper body and legs trained three times per week involving full body workouts
      • Exercises using dumbbells and barbells focusing on squats, deadlifts and bench press. Shoulders and arms day also included.
      • Volume increasing over 12 weeks using daily undulating programming. 
      • Low, mid-range and high reps.
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked

      Program Description

      • Intermediate level hypertrophy program using a 3 day split
      • Both upper body and legs trained twice per week
      • Basic compound exercises using machines, dumbbells and barbells
      • Volume increasing over 12 weeks using mid-range and high reps
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked

      Program Description

      • Advanced level strength and hypertrophy program using a 4 day split
      • Both upper body and legs trained twice per week using different rep ranges
      • Exercises using dumbbells and barbells focusing on squats, deadlifts and bench press.
      • Volume increasing over each four week block using mid-range and high reps.
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked

      Program Description

      • Advanced level power, strength and hypertrophy program using a 4 day split
      • Both upper body and legs trained three times per week in block 1 and 3 and twice in block 2 using varying rep ranges
      • Program aimed at increasing hypertrophy and strength in squats, deadlifts and bench press.
      • Supersetting utilised along with deficit deadlifts, rack pulls and paused squats
      • Volume increasing over each four week block using mid-range and high reps.
      • Program changes every four week block
      • Training volume tracked

      Program Description

      • Advanced level hypertrophy program using a 4 day split
      • Both upper body and legs trained twice per week using different rep ranges.  Also using full body day.
      • Program utilises ascending reps ranges for each exercise each session
      • Designated arms and shoulders workout
      • Supersetting and dropsetting utilised
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked

      Program Description

      • Advanced level power, strength and hypertrophy program using a 4 day split
      • Both upper body and legs trained three times per week in block 1 twice in block 2 and 3 using low, medium and high rep ranges
      • Program aimed at increasing hypertrophy and strength in squats, deadlifts and bench press.
      • Advanced methods used such as paused reps, rest pause, deficit deadlifts, rack pulls and supersettingDesignated arms and shoulders day
      • Program and volume changes every four week block
      • Training volume tracked

      Program Description

      • Advanced level power, strength and hypertrophy program using a 5 day split
      • Both upper body and legs trained twice per week using low, mid and high rep ranges
      • Designated arms and shoulder day
      • Supersetting utilised
      • Volume increasing over each four week
      • Program changes every four week block
      • Training volume tracked

      Program Description

      • Advanced level hypertrophy program using a 5 day split
      • Both upper body and legs trained twice per week using different rep ranges. Also using full body day.
      • Program utilises ascending reps ranges for each exercise each session
      • Designated chest, back, leg and arm/shoulders day
      • Supersetting and dropsetting utilised
      • Exercises changing every 4 weeks
      • Training volume tracked

      Program Description

      • Advanced level power, strength program using a 5 day split designed to increase strength in squat, deadlift, bench press and pull up exercises
      • Both upper body and legs trained twice per week using low and mid rep ranges
      • Paused reps, bands and chains are utilised in weeks one and two before 
      • the final four weeks of heavy lifting
      • Designated arms and shoulder day
      • Supersetting utilised

      Program Description

      • Advanced level power, strength and hypertrophy program using a 5 day split
      • Both upper body and legs trained three per week in blocks one and three and twice per week in block two.
      • Low, mid and high rep ranges utilised
      • Designated arms and shoulder day
      • Supersetting utilised
      • Volume increasing over each four week
      • Program changes every four week block
      • Training volume tracked

      Program Description

      • Advanced level strength and hypertrophy program using a 4 day split
      • Both upper body and legs trained twice per week using different rep ranges
      • Exercises using dumbbells and barbells focusing on squats, deadlifts and bench press.
      • Volume increasing over each four week block using mid-range and high reps.
      • Exercises progressing and changing every 4 weeks
      • Training volume tracked

      Choose from either a one off payment or small weekly payments

    Category:

    Description

    Templated Resistance Training Programs

    Bonus – Recipe E-books

    For those of you who prefer to follow a pre-designed training program that you can choose based on your training history and goals we have designed multiple 12 week training programs or 12 month periodised options.  Beginner, intermediate or advanced options available.

    The pre-designed options are ideal for those want a resistance training program to follow but are happy to handle their own nutrition or follow our recipe e-books.

    • Choose from beginner, intermediate or advanced programs based on your training history.
    • Different program options available such as hypertrophy or strength based.
    • Periodised program over 12 weeks or 12 months
    • Training volume tracked
    • Monthly recipe e-books with calories and macros included
    • A guide to portion control sizes
    • No email support

    To purchase your training program complete the following steps:

    • Choose your training level from the descriptions below
    • Choose your weekly training frequency
    • Choose either a 12 week or 12 month format
    • Choose your desired program based on the description below

    Level 1 program

    For male or females who have less than one year or no prior weight training experience.

    Level 2 program

    For male or females who have between one and three years weight training experience and are competent with executing squatting, deadlifting and bench pressing movements.

    Level 3 program

    For male or females who have more than three years weight training experience and are competent with squat, deadlift and bench press movements with heavy loads and have used more advanced techniques such as supersetting and dropsetting and training muscle groups more than once per week.

    Statements and Warnings