Stage One: Weight Training

Weight Training:

The Foundation stage is the first stage of the Fitness Model Workout Program. This stage takes one month and builds you a solid muscle and strength base.

In this stage you’re going to do a basic upper and lower body workout. You’ll lift weights four days a week, never training the same group of muscles once every 2 days. This allows your muscles to fully recover before the next workout. It’s important to know that you’ll gain mass recovering from workouts, not while working out.

You’ll have to do 3 sets and 10 reps for each of the following exercises with 30-60 seconds rest between each set. After finishing three sets you may move on to the next exercise. For the workouts in stage one you must pick a weight that you can lift for exactly three sets of 10 reps.
The weight training is broken down as follows:
  1. Monday : Chest, Shoulders, Triceps, Biceps
  2. Tuesday : Legs, Back, Traps, Forearms
  3. Thursday : Chest, Shoulders, Triceps, Biceps
  4. Friday : Legs, Back, Traps, Forearms

Abdominal workouts are done as part of the cardio routine. 


Monday
Exercise Sets Reps
Flat Bench Press 3 10
Flat Bench Dumbbell Fly’s 3 10
Dumbbell Shoulder Press 3 10
Lateral Raises 3 10
Bicep Curls – Barbell 3 10
Lying Tricep Extensions 3 10
Bicep Curls – Dumbbell 3 10
Tricep Dips 3 Failure

Tuesday
Exercise Sets Reps
Squats 3 10
Standing Calf Raises 3 10
Leg Extensions 3 10
Wide-Grip Pull-ups 3 10
Lat Pull-Downs 3 10
Dumbbell Shrugs 3 10
Forearm Curls 3 Failure

Thursday
Exercise Sets Reps
Flat Bench Press 3 10
Flat Bench Dumbbell Fly’s 3 10
Dumbbell Shoulder Press 3 10
Lateral Raises 3 10
Bicep Curls – Barbell 3 10
Lying Tricep Extensions 3 10
Bicep Curls – Dumbbell 3 10
Tricep Dips 3 Failure

Friday
Exercise Sets Reps
Squats 3 10
Standing Calf Raises 3 10
Leg Extensions 3 10
Wide-Grip Pull-ups 3 10
Lat Pull-Downs 3 10
Dumbbell Shrugs 3 10
Forearm Curls 3 Failure

Move on to → Stage One: Cardio