Welcome to a structured six-week full-body split program, designed to enhance fitness through focused and balanced training.
Program Overview
Duration: Six weeks
Frequency: Four workouts weekly
Structure:
Strength-focused training
Power and metabolic conditioning
Endurance and cardiovascular fitness
Isolation, core strength, and mobility drills
Optional Cardio: A 3–5 km run or preferred cardio, aiming for steady improvement weekly.
Workout Breakdown
Strength Slow, heavy sets target muscle building and overall strength improvement. These sessions aim to increase muscle mass, enhance metabolism, and support everyday functional strength.
Power and Metabolic Conditioning Explosive movements, heavy lifting, and plyometrics focus on improving agility, speed, and power. These high-intensity intervals enhance athletic performance, coordination, and fat loss while reducing injury risks.
Endurance and Cardio High-intensity circuits and interval training build cardiovascular health and stamina. Benefits include faster recovery, increased energy, and improved mental resilience to tackle fitness challenges.
Isolation, Core Strength, and Mobility Focused sessions sculpt specific muscle groups, especially the core. Mobility drills improve flexibility, reduce injury risks, and enhance overall movement efficiency.
Rest and recovery are emphasized to prevent overtraining and ensure optimal progress. Sessions are challenging yet adaptable to different fitness levels. Beginners can follow modifications provided, while more experienced participants can increase intensity as desired.
Required Equipment
Dumbbells (heavier and lighter sets preferred)
Yoga mat
Bench or plyo box
Optional: yoga blocks
Designed for intermediate to advanced participants, beginners are encouraged to adjust the program to suit individual goals and abilities. Progression is supported even with limited equipment, ensuring accessibility and effectiveness for all fitness enthusiasts.
This Workout Program is part of a series. Check them out all!
