Weeks 13-24 Gym Workout Plan

The 12-week extension program will focus on hypertrophy (lean muscle building) and strength progression. Hypertrophy will be targeted with higher rep ranges, and isolation exercises, such as leg extensions, bicep curls and dumbbell side raises. Strength progress will be targeted with lower rep ranges and a focus on compound exercises, such as the squat, deadlift and bench press. With each personal best that you hit in the gym or every pound, you lose on the scales; you are making progress. There is no such thing as a quick fix – hard work gets results - and it is essential that you do not give up on long-term progression. Incorporating small, positive changes and practising correct training techniques will assist you in building a body for life. Our ultimate aim is to provide you with a focus. By setting challenging but achievable objectives within your training and applying a definitive, progressive strategy for achieving results, you will be able to take control of your fitness.

The follow-up plan is a supplement to the 12 Week Gym Workout Plan and aims to continue your progress. Over a further 12 weeks, a combination of weight training and cardio will set you well on your way towards your goals.

What's Included
• Weeks 13-24 of gym workouts (30 pages)
• Specific weight training plan
• Specific cardio recommendations for fat loss & lean muscle gain
• Exercise index for correct form
• Exercise images
Plus loads more!


What You'll Learn
• Weight training for lean muscle gain
• Weight training for fat loss
• Cardio for lean muscle gain
• Cardio for fat loss
• Exercise technique