Description

The sessions of this plan are composed of weightlifting sessions with a high number of reps mixed with cardio sessions to optimise weight loss, lean muscle mass gain and improvement of the cardiorespiratory system. The program is designed as follows:

Weeks 1 – 4 

4 sessions per week with a focus on familiarising yourself with the technique and the method of the workout. Start building lean muscle mass and improve the cardiorespiratory system and endurance. The routine is split with 50% weight training and 50% cardio.

Weeks 5 – 8

5 sessions per week with a focus on improving muscle strength and endurance. The routine is split with 40% weight training and 60% cardio.

Weeks 9 – 12

5 sessions per week with a focus on increasing work capacity, improving the cardiorespiratory system, burning fat and building lean muscle mass. The routine is split with 30% weight training and 70% cardio.