Achieve Your Fitness Goals: Personalized Training Made Easy

Craft Your Ideal Bro-Split Workout: Enhance Wellbeing, Build Confidence. This article equips you with the knowledge to design your ideal training program.

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Content:

• How to Plan Your Training Program …
• Workout Calendar: Best Uses, Pros & Cons …
• Training Program Details …
• Cardio Integration …
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🔸PLANNING YOUR TRAINING PROGRAM TO REACH YOUR GOALS …

It’s all about your genetics, goals, and schedule. You absolutely need to define your training goal to create a program that helps you achieve it.

Building on Strengths:

As mentioned above, everyone’s body is unique. The split routine below is one of my personal favorites for optimal growth when I can dedicate the time. It’s strategically tailored to my strengths and weaknesses. The BodyFit Formula contains this program plus other efficient blueprints for any schedule:

1. Strong Upper Body: I have good genetics in my shoulders, traps, back, and legs.
2. Targeted Training: Since my triceps are naturally well-developed, I train them once a week, and focus on core exercises only when needed.
3. Focus on Biceps & Chest: My training prioritizes strengthening and building my biceps (which I naturally favor) and chest (an area with less genetic advantage), so I target these twice a week.
4. Balancing Goals & Time:
   • Strength & Fitness: My primary goal is overall fitness and strength.
   • Time Efficiency: This bro split routine requires only 2-5 hours per week, allowing me to maintain a consistent training schedule despite my busy lifestyle.

Your Personalized Journey: While my routine works for me, remember that the best program is the one that aligns with your unique goals, genetics, and schedule. Use the principles discussed as a foundation to create your personalized training plan for optimal results.

Plan Your Personalized Workout:

The following sample workout program provides a blueprint for crafting your own routine. Remember:

• It’s just a blog post sample! For truly mastering proper form and technique, video tutorials are your key. They offer a visual advantage over written instructions, ensuring you perform exercises safely and effectively.
• The ideal program will vary depending on your individual needs and preferences.

Unlock Your Fitness Potential:

Our eBook, the BodyFit Formula, delivers a variety of complete programs tailored to your specific goals—whether it’s building muscle, losing weight, or boosting cardio. Each program includes:

• In-depth explanations: Gain a clear understanding of each exercise.
• Comprehensive video tutorials: Master proper form for optimal results and injury prevention.
• Time-Efficient Workouts: Get detailed routines that fit a 2-5 hour weekly schedule, complete with a calendar layout for easy planning.
• Nutritional guidance: Fuel your body for peak performance, and maximum growth.

This personalized approach empowers you to choose what works best for you to achieve your fitness goals efficiently and professionally.

Ready to Get Started!

“True personalized training isn’t a mystery—it’s a system.”

You don’t need an expensive personal trainer to get a plan tailored to your body, goals, and schedule. The BodyFit Formula is that system.

Inside, you get multiple workout blueprints (for different goals and experience levels), clear nutrition guides, and the principles to adjust them to YOUR genetics, goal, and calendar. It’s personalized training, made easy—exactly as promised.

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🔸WORKOUT CALENDAR: BEST USES, PROS & CONS …

Bro-Split Workout: This Weekly Routine Consists of:

• 4 training days.
• 3 days rest.

Who Can Benefit from This Bro-Split?

This versatile bro-split routine caters to a broad audience:

• Experienced Athletes: Can maintain peak performance and focus on specific areas for further refinement.
• Active Individuals: Can elevate their overall fitness level and achieve their desired physique.
• Beginners: With the guidance of the [BodyFit Formula Video Tutorials], this routine provides a solid foundation for fitness development.

Benefits of the Bro-Split:

• Targeted Muscle Development: Training each muscle group at least once a week promotes growth and strength gains.
• Time-Efficient: The 2-5 hour weekly commitment is ideal for busy schedules.
• Prioritizes Recovery: The 3 rest days allow for optimal muscle recovery, improved joint health, and reduced injury risk.

Considerations:

• While the bro-split offers many advantages, some individuals might prefer a program with more specific exercise breakdowns or a focus on specific fitness goals (e.g., power-lifting, etc.).

🔸TRAINING PROGRAM DETAILS …

• Training Days & Muscle Groups:
  • SATURDAY & TUESDAY: CHEST + BICEPS + CARDIO
  • SUNDAY & WEDNESDAY & FRIDAY: REST OR LITE CARDIO OR ABS (at least 2 days rest is a must)
  • MONDAY: BACK + FRONT SHOULDERS + TRAPS + TRICEPS
  • THURSDAY: LEGS + CALVES + REAR SHOULDERS

• Sets, Reps, Rest:
  • 2 – 4 sets | 6 – 15 reps | for each exercise, according to your condition, preparation, experience level and goals.
  • (2 – 3 sets | 10 – 12 reps for beginners).
  • 30 seconds to 1-minute rest between sets.

Remember… Changing your exercises routines from time to time is very important to hit different angles of the muscles, and to enhance and refresh your muscles’ memory. Read more about progressive overload training here →

VERY IMPORTANT:

Again, it is crucial to emphasize that receiving training advice and tips through visual content (video tutorials) is of utmost importance. As mentioned before, this approach ensures OPTIMAL results and helps prevent SERIOUS injuries. To show you the quality of instruction inside the BodyFit Formula, we’ve linked sample video tutorials from the program below. Make sure to click on the underlined blue training exercises to see how the integrated video links work in the actual ebook. Transform your body the way you desire. Click to learn more about our BodyFit Formula eBook! →

SATURDAY & TUESDAY:

CHEST

1. Flat OR Semi incline smith bench press Watch from minute 3:00 to 4:00
   • OR Free bench press
   • OR Press hammer strength bench press … Smith machine is safer and more controlled.
2. Incline Dumbbell bench press
3. Regular crossover
   • OR Seated cable crossover
4. You can finish up with Dumbbell Pullover if you can

BICEPS

1. Bar curl
2. Dumbbell curl
3. Preacher curl Scott machine
   • OR Bar
   • OR Single Dumbbell

CARDIO

30 minuets cardio. See cardio workout below →

MONDAY:

BACK

1. Behind the neck lat pull-down (I personally train behind the back because it works best for my traps too. Remember, choose what works best for you!)
2. The one arm Dumbbell row
3. Low cable row
   • OR With wide Bar grip Watch from 0:33 to 1:30 – KEEP YOUR SPINE LOCKED, TIGHT & CONTROLLED.

FRONT SHOULDERS

1. Smith machine overhead shoulder press
   • OR Standing one-arm overhead Dumbbell press Watch from minute 8:00 to 9:42 (Download BodyFit Formula eBook to discover the ideal techniques for building bigger and stronger shoulders.)
2. Front Raise:
   • Cable
   • OR Bar
   • OR Dumbbells front raise

TRAPS

• 2 SETS ONLY – Front OR Back Barbell shrugs

TRICEPS

1. Cable push-down
2. Dumbbell kickback

THURSDAY:

LEGS & CALVES

1. Smith squat – KEEP YOUR SPINE LOCKED, TIGHT & CONTROLLED.
   • OR Hack squat
2. Front leg extension … Extension is preferred for definition/cutting.
   • OR Leg press
3. Lying hamstring curl extension
4. Seated calf raise

REAR SHOULDERS

1. Dumbbell fly
   • OR Cable one-arm lateral raise
2. Dumbbell rear fly – KEEP YOUR SPINE LOCKED, TIGHT & CONTROLLED.

🔸CARDIO INTEGRATION …

A well-rounded fitness program incorporates cardio for improved cardiovascular health and overall well-being. Here are some effective strategies:

• Treadmill: This convenient option is ideal for beginners.Consider interval training routines for a time-efficient and effective workout.
• Cardio Boxing (Advanced): While requiring proper punching technique, cardio boxing offers an excellent high-intensity cardio option. A punching bag is a versatile tool for this activity and stress relief. However, avoid doing cardio boxing immediately after shoulder or arm exercises, as muscle fatigue can hinder proper form and increase injury risk. Read more about cardio boxing here →

Cardio Timing:

It’s generally recommended to perform cardio on separate days from weight training or during distinct workout times on the same day. Here are two common approaches to cardio timing:

• Post-Weight Training: This can be beneficial as glycogen stores may be depleted, potentially promoting fat burning.
• Morning Cardio: Cardio on an empty stomach (fasted cardio) is another strategy, potentially maximizing fat utilization.

Key Takeaway: The ideal cardio timing depends on your individual preferences and fitness goals. Experiment with different approaches to find what works best for you.

Here is an example of a great Treadmill workout:

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