• Author Active Trainer
  • Sport Strength Training
  • Athlete Profile Advanced
  • Program Length 3 days a week for 4 weeks

This program is geared more towards those individuals that have lifted weights regularly in the past and are getting back into it or the serious weight lifters that want a fun, but very challenging change to their current strength training program.

This program will shake it up for you. One week you’ll strength train 4 times, followed by 3 times the next and maybe even 2 times the following week. Each daily session should take no more that 45 to 60 minutes. You’ll incorporate dumbbells, barbells and even bodyweight calisthenics, along with changing up your sets and reps to make it more challenging, interesting and fun.

Even though I call it an ‘Advanced Program’, the same format and principles could be used by practically anyone.

Again, this program is the same basic format that I used to break a Guinness World Record for fitness and that I continue to incorporate into my own strength training regimen. The key to this program is to work hard and challenge yourself, but most importantly have fun.

I can’t say this enough, “Have fun!” I’ve been strength training and competing for 25 years now and still love it. How? Because I change it up – days, reps, sets, lifts, etc and make it fun. I hope this helps you to do the same!


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