(NEW) CROSSLIFTR CONVENTIONAL GYM VOLUME 4

This Plan is designed ideally for a conventional gym, I have provided lots of alternatives and just like previous versions with minimal use of resistance machines and a lot more emphasis on free weights (Dumbbell/Barbell) exercises.Still focusing on utilising Time under tension (TUT/TEMPO) during bodybuilding sessions and more strength & conditioning style workouts that would really test and help improve your overall fitness level.

This time there is a lot more functional training, Barbell cycling/complexes as well as Explosive and Plyometric style training very similar to S&C workouts.The Aim of the 10week Program is to follow on from the last 3 Programs and ramp up the training, your body should be primed by now for whatever is to come but the goal remains the same which is to help you Get Stronger, build lean muscle mass, improve mobility and improve your aerobic and endurance capacity.

There is now a Nutrition guide which you may use to help structure and map out your own nutrition to aid in achieving your fitness goal.  My aim with the Ebook is to provide the tools and knowledge in a very simple and easy to follow guide and then hopefully this will enable you to draw up a plan that works for YOU. 

The Training Timetable requires Minimum 5 days of training and 2 day’s rest, feel free to scale down to 4 days if needed or add an extra day, However the One day a week rest is a MUST.

(EXCLUDING ITEMS ON SALE) 

Please Note the Training program is a PDF File, however it can also be provided on an Excel File which you can request once purchased.

TRAINING CONTENT

IDEAL EQUIPMENT NEEDED: Rower or Bike or a Treadmill, DB, Barbell. Although most movements and exercises are free weights a cable machine would be ideal but can be substituted. 

TEST WEEK 1 & 10 Testing your 1Rep Max on a few Lifts, Max effort of certain movements, Aerobic/Endurance and Lactate Test.

STRENGTH TRAINING You will be doing strength training throughout the 10 weeks, Aim is to focus on building strength with low volume training, focusing mainly on compound movements and accessory work. 

 HYPERTROPHY (MUSCLE BUILDING) Hypertrophy (muscle building) Training Throughout the program = High volume, Tempo/TUT training and a lot of super sets, triple sets and Drop sets.

FULL BODY TRAINING This is new to the plan and you will be doing a few Full body bodybuilding workouts throughout the 10 weeks.

 STRENGTH & CONDITIONING (SPEED, EXPLOSIVENESS, POWER, PLYO) This is a new addition to the plan, and a nice intro into the world of S&C style training which is very conventional gym friendly and will start on the second half of the program.

ACTIVE RECOVERY A new edition to the plan includes active recovery, the purpose of active recovery is to add a moderate intensity aerobic exercise after a few days of heavy lifting. You can also perform these on rest days. These workouts are great to help the body recover and reduce lactic acid build up, helps improve blood flow to joints and muscles and alleviate fatigue.

MOBILITY In my opinion One of the key essentials for weight training especially more so as a CrossLIFTR as we are putting out bodies through not only heavy weight training but a lot of conditioning work so our joints and muscles need to be mobile to avoid injuries. Great mobility also helps improve on our major lifts (squats, deadlifts... etc.)

NUTRITION FUNDAMENTALS GUIDE: This guide is to help you understand the basics of Nutrition and how you can structure it to help achieve your goals. 

YOUTUBE VIDEO DEMO ON ALL EXERCISES

EMAIL SUPPORT 

ADAPTATIONS AND ALTERNATIVES I can help adapt workouts for you if there are things you cant do on the plan, so if your gym doesn’t have certain equipments or you cant do certain exercises i will change it for you.

GET 20% OFF WHEN YOU PURCHASE 2 OR MORE EBOOKS, USE CODE: OBI20 AT CHECKOUT (EXCLUDING ITEMS ON SALE)

PURCHASING INFO:

Once payment is made please Allow 24 Hours to receive the full Ebook.

NOTE: Please be aware once payment is made and ebook is downloaded we cannot issue a refund! 

Please Leave your preferred Email at checkout for which you would like to receive the Ebook.

SAMPLE WORKOUT

SAMPLE 2

**NB: NO REFUNDS once Ebook has been Emailed to you** 

PLEASE ALLOW UP TO 24 HOURS AFTER EBOOK HAS BEEN PURCHASED TO RECEIVE THE PROGRAM.