Elevate Your Fitness with Fit Forever Gym's Downloadable Training Plans in Cavan

Spartan Warrior Training - Intermediate Hypertrophy

€50.00

Spartan Warrior Training

Training Level:

Intermediate and Pro

Suitable for both men and women.

Primary Focus:

This workout is designed for experienced bodybuilders and emphasises muscle and strength development, making it suitable for strength gains.

Target Group: Experienced bodybuilders looking to embrace an old-school, natural approach.

This is a fundamental muscle-building routine designed for intermediate lifters who have traditionally followed split routines and now want to experiment with a full-body approach.

Be prepared to use lighter weights for several weeks as your body adapts to training muscle groups three times a week.

Resist the temptation to increase daily volume; remember that the total weekly volume in a full-body routine is comparable to that of a standard split routine.

4 Day Split Workout

€50.00

4 Day Split Workout

Training Level:

Suitable for Intermediate and Pro levels.

Suitable for both men and women.

Primary Focus:

This workout is designed for muscle and strength gains, making it suitable for hypertrophy.

However, incorporating cardio sessions, as suggested on Saturdays and Sundays will aid in reducing body fat, which contributes to leaner muscle definition.

Target Group:

This workout is tailored for the most dedicated and experienced lifters.

If you've been consistently training for at least 3 years and are now seeking to add a new dimension to your routine, this workout is designed to challenge both your mind and body.

It's an outstanding program for individuals who desire both muscle and strength gains.

If you are in a pre-contest preparation phase and need to reduce body fat, add cardio sessions on Wednesday, Saturday, and Sunday as outlined in the training.

If you're comfortable with your body fat levels, you may skip these sessions.

Over the course of a year, "The PRO program" can help you increase your bench press, deadlift, and squat by up to 40-90 pounds (20-40 kilograms) or even more.

Days Per Week: 4 (Monday, Tuesday, Thursday, Friday).

Routine Duration: Follow this program for 3-5 months and continue as long as you consistently make progress.

Arnold’s Workout

€50.00

Arnold’sWorkout

Training Level:

Suitable for beginners with a solid grasp of proper exercise form for major lifts. As well for experienced and pro lifters.

Suitable for both men and women.

Primary Focus:

This workout is primarily geared towards strength and muscle building.

Target Group: Designed for hard gainers and underweight individuals who struggle to make progress with conventional bodybuilding split routines.

The Arnold's Workout is an excellent introduction to full-body routines, tailored for experienced beginners. It places a strong emphasis on major lifts while incorporating targeted exercises for traps, calves, and abs.

Core strength development is a central focus, achieved through squats and deadlifts in every workout.

This routine is particularly well-suited for hard gainers and underweight lifters who have made minimal progress using traditional bodybuilding split routines.

Sets are performed in the 8 to 10 rep range, making this program an effective muscle-building approach.

Days Per Week:

3 days a week (Monday, Wednesday, Friday). The workout alternates between two routines: Week 1 is A/B/A, and Week 2 is B/A/B.

Routine Duration:

Follow this program for 3-6 months or as long as you continue to make consistent progress.

Strength 5x5 Routine

€50.00

Strength 5x5 Routine

Training Level:

Suitable for beginners with a solid grasp of proper exercise form for major lifts. As well for experienced and pro lifters.

Suitable for both men and women.

Primary Focus:

This program primarily focuses on strength, but the higher rep ranges for some exercises can promote hypertrophy as well.

Target Group: Weightlifters aiming to rapidly increase strength and body weight.

This routine can also serve as a general strength-building program or as a preparation/conditioning routine for a more advanced full-body approach.

Strength 5x5 is a straightforward yet highly effective routine for simultaneously gaining muscle and strength.

You will focus on a limited number of exercises during each training day, with your primary goal being to maximize your strength in each of these lifts.

Stick to the program as designed and avoid the temptation to make alterations.

The core exercises in this routine are crucial for overall strength and muscle development.

By becoming stronger in these lifts, you will compel your body to grow.

Remember to maintain a sufficient diet. When used correctly, this routine can work wonders for individuals looking to add both muscle and strength.

Days Per Week:

3 (Monday, Wednesday, Friday).

Routine Duration:

2-4 months. If you are achieving outstanding results, continue using this routine for as long as you wish.

The 25 Rep Squat HLM Workout

€50.00

The 25 Rep Squat HLM Workout

Training Level:

Suitable for Intermediate and Pro level.

Suitable for both men and women.

Primary Focus:

This program focuses on strength and muscle development, with the heavy squats as a primary component.

Target Group: Ideal for beginners and intermediates aiming to shock their bodies and gain muscle mass.

The 25 Rep Squat HLM Workout offers a distinctive approach to building muscle.

This program involves squatting twice a week, with Monday dedicated to heavy squats, and Fridays featuring a gruelling single set of 25 reps of squats, known for delivering impressive results.

This full-body approach is designed for experienced beginners or intermediate lifters who have plateaued in their muscle gains on traditional training splits and are seeking a new, challenging experience.

On Mondays, focus on heavy compound movements, while Wednesdays emphasise higher rep sets.

Fridays involve moderate rep ranges with predominantly heavy compound lifts.

Days Per Week: 3 (Monday, Wednesday, Friday).

Routine Duration: Continue using this program for 2-4 months or as long as you consistently make progress.

The Drill Strength Workout

€50.00

The Drill Workout

Training Level:

Suitable for Intermediate and Pro levels.

Suitable for both men and women.

Primary Focus:

While the emphasis is on strength, the supporting exercises aim for muscle mass addition, so it's a well balanced approach.

Target Group:. Designed for individuals looking to accelerate their strength gains while simultaneously building muscle or bulking up.

Fear not, "The Drill" is not as daunting as it sounds. It's actually a remarkable method for enhancing your strength without subjecting your body to excessive stress and strain.

The concept is straightforward: for each major lift, concentrate on lower-rep sets with the goal of improving each set by just one repetition. That's all there is to it!

Over the span of a year, "The Drill" can lead to substantial gains of 40-90 pounds (20-40 kilograms) or even more in your bench press, deadlift, and squat.

This workout is perfect for individuals who have already achieved significant progress and wish to maintain their momentum.

While the primary focus is on increasing strength, supplementary exercises are included to promote muscle growth, making it an excellent overall program for those seeking both muscle and strength.

Days Per Week: 3 (Monday, Wednesday, Friday).

Routine Duration: Follow this program for 2-4 months and continue as long as you consistently make progress.