This program can be suited to both muscle gain (paired with a calorie surplus) or fat loss (paired with a calorie deficit), or maintenance/fitness/non-aesthetic goals!
This guide is designed for those who have a moderate amount of training experience (great for those who are usually gym goers and need a more challenging home program), are comfortable using free weights (with the option of incorporating a barbell or booty bands), and have a base understanding of lifting form. You do not need to lift extremely heavy with this program, however it is designed to increase your strength and muscular endurance over the course of the 8 weeks so prepare yourself to be challenged!
You will require a set of dumbbells for this program, with the option to add a barbell or booty bands for key suggested exercises if you have them!
2 x 4-Week Training Programs, with planned progression
Full body spread throughout the week – 1 dedicated lower body, 1 dedicated upper body/abs, and 3 full body workouts.
FINISHERS – 3 x Booty Band finishers, 3 x Glute (non-banded) finishers and 5 x Ab finishers that you can add to the end of any workout, or use separately on rest days!
S.M.A.R.T.E.R Goal Setting Tips
Mobility & stretching guide
Also includes a FULL training library excel file, with direct click-to links to Sami’s private, client/program only Instagram page – @samirosefitness.demos. Please request to join – if your request is not accepted within 24 hours, please direct message the page with your full name (as per your purchase) to verify your purchase.
Once purchased, you will receive an email with a download link within 60 minutes. Please download and save to your device (if using an iPhone, download, and click “Open in iBooks” to save in your library!
*Nutrition Packages & Weekly Check-ins/Coaching add-on available with this program on request – please submit your enquiry via email (email@example.com) post-purchase.
*Please note this is not a personalised training program, and is not suggested for those with serious injuries or health concerns, as I am unable to modify this training program for specific requests. It is assumed that those who undertake this program are of at least average fitness level, with understanding of correct form while using basic gym equipment and machinery.