Get Stronger (Chapter One) - 4 days split

This workout plan is for advanced gym goers. It is meant to seriously increase your strength as long as you're happy to attend four sessions per week of about 90 minutes. You're assumed to be already conditioned to weight training. To perform this workout you understand the importance of proper movement and how to avoid injuries. Otherwise you shall start from either a novice or intermediate workout. After the first month you may add an additional set to each exercise with 20 to 30 reps and lower weight in order to boost mass gain as well.

Don't forget a proper diet.

You shall keep about 10% caloric surplus in your diet. Have meals rich in proteins and fibers. Ideally you'll concentrate carbs intake around the workout session. Quantities are influenced by your pesonal goals although it must be enough to provide you strength and recovery. Check our App to know how much calories and what macronutrients proportions do apply to you.

Track your progress

Tracking your progress is crucial. Use the app for it. This workout will be effective by reaching the maximum weight you can lift in few repetitions. If at end of a set you can successfully complete more repetitions than requested by the exercise than you shall try to increase weight at next set/session. If all is done properly you'll increase weight regularly across the first couple of months finding yourself stronger than you remember. Don't miss to review the charts of each exercise at each session as it will lead you to achieve new records.

• Ensure a proper warm up for the total body of 5 to 10 minutes.
• Heavy weights increase the risk of injury. Do not increase weights until it gets easy to perform a proper fully controlled movement for more repetitions than you target to. Do only small increases.
• You can't increase weights indefinitely. Swapping the exercises order is another good way to challenge your muscles.
• You can add post workout cardio/interval training depending on your current shape and goals. If you do, keep it short within 10-15 minutes.