IG4

Your Personalized Plan

By Lukas M-C, ACE Certified Personal Trainer and Nutrition Specialist

Important Note: Without a full muscular imbalance assessment/consultation, I cannot give you a perfectly personalized program. However, I have made about 30 of these templates, and this is the one best matched to you based on the answers you provided in the quiz.

A Day

B Day

Chest

Legs

Bench Press (2 sets of 8-12 reps)

Squat (3 sets 8-12 reps)

Incline Dumbbell Press (2 sets of 8-12 reps) Machine Chest Flies (2 sets of 12-15 reps)

Hamstring Curls on Machine (2 sets 12-15 reps) Leg Extensions on Machine (2 sets 12-15 reps)

Triceps/Shoulders

Back

Tricep Extensions (2 sets of 12-15 reps)

Lat Pull Down Machine (2 sets of 12-15 reps)

Arnold Press (2 sets of 12-15 reps)

Machine Rows (2 sets of 12-15 reps)

Abs

Biceps

Leg Raises (10-20 reps) (2 sets)

Dumbbell Alternating Bicep Curls (2 sets of 12-15

Russian Twists (25 reps- Add weight if too easy) (2 sets)

reps) EZ Curl Bar (2 sets 12-15 reps)

Plank for 30 seconds to a minute+ (as long as you can) (2 sets)

Abs Leg Raises (10-20 reps) (2 sets) Russian Twists (25 reps- Add weight if too easy) (2 sets) Plank for 30 seconds to a minute+ (as long as you can) (2 sets)

Do each workout 2 times per week.

About The Plan: This program is modeled off of the success of the hundreds of clients that I have trained. It uses principles of HST (hypertrophy specific training) and functional fitness. The goal is to maintain as much muscle as possible while engaging in a caloric deficit to actually lose the weight. Establishing a workout routine like this isn’t about burning calories--it’s about maintaining muscle mass (the main driver behind your basal metabolic rate) so that you have a strong, functionally fit body left over after you have lost the weight.

Weight loss simply means consistently staying in a caloric deficit. Figure out how many calories you eat on average per day, then take away 500. You will lose 1 pound per week. Take away 1,000 and you will lose 2 pounds per week. This cannot fail as long as you are consistent.

As you progress, you can change out any of the exercises with one that works on the same muscle group.

How Much Weight Should I Be Using For Each Exercise?

This is what you need to figure out during the first week. Whatever weight you can do for the given rep ranges (while still maintaining good form) is your starting place. From there, try to tack on a little more weight (or an extra rep) every workout. As you progress, your improvements in terms of strength may not occur every workout but every week, and eventually every other week.

About Form And Rest: One to three minutes between sets is ideal. However, for more compound movements, which may or may not be in your plan, three to five minutes is necessary. When it comes to form, it simply cannot be understated how important good form is. Bad form increases the likelihood of injury and may prevent you from training the right muscles for each lift.

Working With Me Directly: If you are interested in: Weekly one-on-one calls for accountability and questions, Personalized nutrition tracking, An app to track and complete your workouts with built-in Form Builder videos so you always know how to do the exercises, and Access to my complete video course with worksheets and tools to assist you on your journey,

Click the link below and choose “Intro Call” to set up a time to talk with me: https://www.the-integration-method.com/set-up-a-call Or Click the link below to sign up and get started on your journey now: https://www.the-integration-method.com/programfw-9 Good luck on your journey!

Sincerely, Lukas M-C