Free 4-Week Advanced Gym Fitness Program With Intermittent Fasting

Note: Consult a healthcare professional before starting any fitness program, especially if you have any pre-existing health conditions.

Week 1-2: Strength and Hypertrophy Focus

Day 1: Monday (Upper Body Strength)

  • Exercise 1: Barbell Bench Press: 4 sets of 5 reps.
  • Exercise 2: Pull-ups or Weighted Pull-ups: 4 sets of 5 reps.
  • Exercise 3: Shoulder Press: 4 sets of 5 reps.
  • Exercise 4: Triceps Dips (weighted): 3 sets of 8 reps.

Day 2: Wednesday (Lower Body Strength)

  • Exercise 1: Back Squats: 4 sets of 5 reps.
  • Exercise 2: Deadlifts: 4 sets of 5 reps.
  • Exercise 3: Lunges (weighted): 4 sets of 8 reps per leg.
  • Exercise 4: Calf Raises (weighted): 3 sets of 12 reps.

Day 3: Friday (Full Body Hypertrophy)

  • Exercise 1: Incline Bench Press: 4 sets of 8 reps.
  • Exercise 2: Bent-Over Rows: 4 sets of 8 reps.
  • Exercise 3: Bulgarian Split Squats: 4 sets of 8 reps per leg.
  • Exercise 4: Plank Variations (e.g., weighted planks, side planks): 3 sets of 30-45 seconds.

Week 3-4: Power and Advanced Hypertrophy

Day 1: Monday (Upper Body Power)

  • Exercise 1: Power Cleans: 5 sets of 3 reps.
  • Exercise 2: Bench Press (speed focus): 5 sets of 5 reps with lighter weight and explosive movement.
  • Exercise 3: Pull-ups (explosive): 4 sets of 6 reps.

Day 2: Wednesday (Lower Body Power)

  • Exercise 1: Squat Jumps: 5 sets of 5 reps.
  • Exercise 2: Deadlifts (speed focus): 5 sets of 5 reps with lighter weight and explosive movement.
  • Exercise 3: Box Jumps: 4 sets of 6 reps.

Day 3: Friday (Muscle Hypertrophy)

  • Exercise 1: Chest Flyes: 4 sets of 10 reps.
  • Exercise 2: Barbell Bicep Curls: 4 sets of 10 reps.
  • Exercise 3: Hamstring Curls: 4 sets of 10 reps.
  • Exercise 4: Triceps Skull Crushers: 4 sets of 10 reps.

Intermittent Fasting Guidelines:

  • 16-hour fasting window: Consume all meals within an 8-hour window (e.g., 12 pm – 8 pm).
  • 18-hour fasting window: Consume all meals within a 6-hour window (e.g., 1 pm – 7 pm).

Benefits of Intermittent Fasting:

  • Weight Loss: Promotes fat burning and helps control calorie intake.
  • Insulin Sensitivity: Improves how your body uses insulin, aiding in blood sugar control.
  • Cellular Repair: Allows cells to repair and remove old, dysfunctional proteins.
  • Brain Health: Enhances brain function and reduces the risk of neurodegenerative diseases.

Exercise Benefits:

  • Power Cleans: Enhances power, speed, and overall athleticism.
  • Squat Jumps and Box Jumps: Improve explosive strength and leg power.
  • Chest Flys: Isolate and develop chest muscles for a well-rounded physique.

This advanced fitness program is designed to challenge experienced individuals and push their limits in terms of strength, power, and muscle growth. Always prioritise proper form, adequate rest, and recovery to avoid injuries and achieve optimal results. Adjustments can be made based on your progress and goals.

You should have now smashed 12 weeks, after following the previous plans. Congrats! you should now be seeing the health and fitness benefits from utilising intermittent fasting and working out consistently.

Let us know how you feel, we love to hear people’s results and to know theyr’e progressing!

Contact Jay@webtreply.com

Leave a Comment

Your email address will not be published. Required fields are marked *