Weight Training Plan Preview Workout: Pull

Anddd, the final sample workout from the new Weight Training Plan 2020 is below. You will see 2 final progressions in Week 4 (where this workout comes from). Keep in mind: the full version of the plan holds the keys to why this program is effective. Before you even see this workout, you will have a checklist and explanation of the training techniques and adjustments you will be including for yourself in order to make this workout a greater challenge… read a bit more below.


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The long and short of it is that the progressive overload training method used in the new Weight Training Plan is so effective at focusing on workout-to-workout and week-to-week progress. Our bodies quickly adapt to the challenges we set, making them less effective with each encounter. I not only build progressions into the actual workouts but take you through how to track them and apply them to help ensure greater progress.
This feature can’t be conveyed through the sample workouts because I outline everything on the pages before each week, but you’ll get a tiny dose here.
For the full plan and effective style, be sure you snag the full version HERE (for gym workouts) + HERE (for home workouts).

WEIGHT TRAINING PLAN 2020: Sample Workout

This preview workout comes from Week 4.  In weeks 1 + 2, we train each muscle group 1x/week. In weeks 3+4, we progress to work each muscle group 2x per week for even greater muscle building.
Another progression you will work through is pulses. Note below the addition of 5 pulses used… you will complete the suggested rep range and then add 5 pulses (ex: 15 reps + 5 pulses = 20 total). This is an great muscle burnout technique and increases the overall challenge.







  • feel free to begin on your timeline OR follow the plan alongside the community beginning Monday, January 6th
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