Paris Demers

Program Description:Every year, the memory of Bruce Lee inspires millions around the world to start working out. These individuals often attempt to replicate Bruce Lee's old-school regimen beat for beat. However, Bruce Lee was a super athlete who had been training for over two decades by the time he reached his prime, with his training schedule including 2-3 sessions a day, 6-7 days a week, all year round. Such intensity is not feasible for the average person's body to handle.That's why I have distilled the principles that made Bruce Lee's program so effective and created a scaled-down version that's perfect for beginners to intermediate trainees. This 4-day-a-week program aims to increase overall fitness and build a ripped body akin to Bruce Lee’s!This program is divided into four main components:<ul><li>Mobility/Flexibility Training</li><li>Martial Arts Training</li><li>PHA (Peripheral Heart Action) Weight Training</li><li>Cardiovascular Training</li></ul>REST TIME GUIDELINES:For the martial arts and cardiovascular training segments of the program, rest times are noted in the exercise instructions or below in this description.When performing the weighted circuits on Days 1 &amp; 3, rest as little as possible while still being able to complete all your sets with proper lifting technique.When performing the core giant sets on Days 2 &amp; 4, rest for 1-2 minutes after completing one set of each movement before starting the next round of sets.TRAINING INTENSITY GUIDELINES:This program utilizes the standard RPE (Rating of Perceived Exertion) system to guide your intensity level during each set of weighted or core movements.Level - Beginner - IntermediateProgram Length- 8 WeeksEquipment Needed-<ul><li>Heavy Bag</li><li>Jump Rope</li><li>Barbell</li><li>Dumbbells</li></ul>Warm Up/Dynamic Stretching Routine-&nbsp;3 Minutes Of Moderate Intensity Cardio&nbsp;<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=ShvTpCsgTiw&amp;ab_channel=SquatUniversity">Goblet Squat Stretch</a> x10 Reps<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=Jzl77Ibdypw&amp;ab_channel=StrengthSide">Deadhangs</a> x60 Seconds<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=-CiWQ2IvY34&amp;ab_channel=SquatUniversity">World’s Greatest Stretch</a> x10/side<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=y_APeWo643w&amp;ab_channel=TomMerrick">Jefferson curls</a> x8&nbsp;<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=y_Ilhz2q4m4&amp;ab_channel=MindPumpTV">Caustic Squats Alternating Sides</a> x16Running Intervals Level 1-Light Jog for 3 minutes&nbsp;Interval 1- Run @65% for 3 minutes&nbsp;Rest- light jog for 2 minutesInterval 2- Run @75% for 3 minutes&nbsp;Rest- light jog for 2 minutes&nbsp;Interval 3- Run @65% for 3 minutes&nbsp;Cooldown- light Jog for 2 minutesRunning Intervals Level 2-Light Jog for 3 minutes&nbsp;Interval 1- Run @70% for 3 minutes&nbsp;Rest- light jog for 2 minutesInterval 2- Run @80% for 3 minutes&nbsp;Rest- light jog for 2 minutes&nbsp;Interval 3- Run @70% for 3 minutes&nbsp;Cooldown- light Jog for 2 minutesRunning Intervals Level 3-Light Jog for 3 minutes&nbsp;Interval 1- Run @75% for 3 minutes&nbsp;Rest- light jog for 2 minutesInterval 2- Run @85% for 3 minutes&nbsp;Rest- light jog for 2 minutes&nbsp;Interval 3- Run @75% for 3 minutes&nbsp;Cooldown- light Jog for 2 minutes

Bruce Lee’s Old School Training Plan

Toji Fushiguro is an immensely popular character from the anime/manga Jujutsu Kaisen, renowned not only for his lightning-fast speed as an athletic assassin but also for his aesthetically impressive and muscular physique. Understandably, many fans aspire to both look and perform like Toji. This is the inspiration behind the creation of a 4-day-a-week athletic bodybuilding plan designed to help you achieve just that.The program is structured as follows: across 4 days each week, you will engage in 2 athletic bodybuilding workouts and 2 athletic performance workouts, with 3 days allocated for rest.During the athletic bodybuilding days, you'll tackle full-body workouts that incorporate a range of functional movements aimed at muscle and strength development. On the athletic performance days, the focus shifts to exercises and drills that enhance explosive power, agility, and rotational strength.Spanning 8 weeks, the program is designed to gradually increase in intensity, ensuring you make consistent progress. REST TIMES GUIDELINES-For major compound exercises such as the barbell overhead press, back squats, and power cleans, it's recommended to rest for approximately 2-4 minutes between sets.When it comes to the muscle-building and athletic performance supersets, allow yourself about a minute of rest between movements and rest for 1-3 minutes between each round of the supersets.TRAINING INTENSITY GUIDELINES-This program incorporates the standard RPE (Rating of Perceived Exertion) system to guide your intensity level during each set.When applying this system to explosive plyometric movements, such as kettlebell swings or power cleans, focus on the speed and explosiveness of the movement rather than counting reps until failure. For instance, if you're aiming for an RPE of 7 during a set of kettlebell swings, choose a weight that allows you to finish the set with about 3 reps left before you notice a significant decrease in speed and explosiveness in your movements. This approach ensures you're working at an appropriate intensity level to maximize the effectiveness of the exercise.Level - IntermediateProgram Length- 8 WeeksEquipment Needed- Dumbbells, Barbells, Squat Rack, Kettlebells Warm-Up (This will be the same every day) 5 Minutes Moderate Intensity CardioWorld’s Greatest Stretch x12/sideHamstring Sweeps x20<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=l5NPdV6C1DE&amp;ab_channel=TomHutchinsonPT">https://www.youtube.com/watch?v=l5NPdV6C1DE&amp;ab_channel=TomHutchinsonPT</a>Arm Circles x30<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/shorts/lzR7tzI1JUI">https://www.youtube.com/shorts/lzR7tzI1JUI</a>

Train Like Toji Fushiguro

Many fitness programs prioritize aesthetics over overall health and performance. However, this program offers the best of both worlds. It draws inspiration from Jake Gyllenhaal's training regimen for the movie "Road House," where he not only achieved a ripped physique but also honed his abilities to perform like a real MMA fighter, crucial for his role.This program operates on a 4-day-a-week Push/Pull training split. This means you'll train for four days and rest for three, allowing flexibility in how you schedule your rest days.Each workout begins with compound strength movements aimed at increasing maximum strength. Following this, you'll engage in muscle-building upper and lower support exercises. Finally, each session concludes with a circuit comprising three functional exercises designed to enhance endurance and cardiovascular capacity.REST TIMES GUIDELINES-For the heavy compound movements at the start of each workout, aim to rest between 2-5 minutes between each set. This allows sufficient recovery so that fatigue from the previous set doesn't significantly hinder your performance in the next set.During the muscle-building upper-lower superset, rest for about 30-60 seconds after completing the first movement before transitioning to the second movement. Then, rest again for approximately 60-120 seconds after completing the second movement in the superset. This rest timing optimizes both intensity and efficiency in your workout.When it comes to the circuit at the end of each session, try to minimize rest periods to challenge your cardiovascular system. However, ensure you still rest enough to maintain proper technique and form, preventing a significant decline in performance. Striking the right balance here will maximize both the cardiovascular and muscular benefits of the circuit training.TRAINING INTENSITY GUIDELINES-This program incorporates the standard RPE (Rating of Perceived Exertion) system to guide your intensity level during each set.When applying this system to explosive plyometric movements, such as kettlebell swings, focus on the speed and explosiveness of the movement rather than counting reps until failure. For instance, if you're aiming for an RPE of 7 during a set of kettlebell swings, choose a weight that allows you to finish the set with about 3 reps left before you notice a significant decrease in speed and explosiveness in your movements. This approach ensures you're working at an appropriate intensity level to maximize the effectiveness of the exercise.WARMUPSWarm-Up (This will be the same every day) 5 Minutes Moderate Intensity CardioWorld’s Greatest Stretch x12/sideHamstring Sweeps x20<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=l5NPdV6C1DE&amp;ab_channel=TomHutchinsonPT">https://www.youtube.com/watch?v=l5NPdV6C1DE&amp;ab_channel=TomHutchinsonPT</a>Arm Circles x30<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/shorts/lzR7tzI1JUI">https://www.youtube.com/shorts/lzR7tzI1JUI</a>

Road House Training Plan

Many people make a huge mistake when starting out in the gym: they fail to take the time needed to build a solid foundation of muscle mass, connective tissue resilience, and solid lifting technique. That's why I created this program, to give you the best possible start to your lifting career.This program starts off easy, which is exactly what beginner lifters need. You don’t need to train insanely hard right off the bat to start seeing great results. As the weeks progress and you get stronger and more comfortable with the lifts, the program itself will become more challenging, so you can consistently see great strength and muscle gains!To see the best possible results from this program, you'll want to be eating in a slight calorie surplus while getting in an adequate amount of protein, so that your body has the fuel it needs to properly recover, adapt, and grow in response to the stress and stimulus of your workouts.This is why, as you follow this program, I recommend you use the digital diet coach and macro tracking app Macrofactor. It will tell you exactly what you need to be eating to see the best possible results from this training plan.Make sure to use the affiliate code “Demers” when you sign up for Macrofactor to get your first two weeks free!The Macrofactor download link can be found below:<a target="_blank" rel="noopener noreferrer nofollow" href="https://macrofactorapp.com/">https://macrofactorapp.com/</a>To successfully follow this program, it’s important to understand some key concepts:1. Reps In Reserve (RIR):RIR is a training approach where you stop a set when you think you could do a certain number of additional reps before failure. For example, if you’re doing a set with an RIR of 2, you should stop when you feel you could only do two more reps. This method helps in managing fatigue and ensuring you're training hard enough without overdoing it.2. Gauging Training Intensity:You should be able to notice certain signs indicating you’re training with the right intensity. As you near the end of each set, your reps should become more challenging, and the speed of your movements may slow down. You might also experience a burning sensation in the muscles being worked and feel a 'pump' in those muscles after completing a set. The lower the RIR of your set the more intense and noticeable these indicators should be.3. Warm-Up Sets:Before each working set, perform one or two warm-up sets with a lighter weight. These sets should be the same number of reps as your working sets but are not included in the total set count for the exercise. The warm-up sets are crucial for preparing your muscles and joints, reducing the risk of injury.4. Rest Between Sets:This program doesn’t specify exact rest times as different exercises and days might require different recovery periods. The key is to rest sufficiently between sets so that fatigue from the previous set doesn’t drastically impair your performance in the next. Ensure you’re not still out of breath or feeling excessive burning in your muscles before starting the next set. Rest times might vary depending on the day and the intensity of the exercise, so listen to your body and take enough time to recover adequately.Understanding and applying these principles will help you get the most out of this strength and muscle-building program. Remember, consistent and smart training, combined with proper nutrition and rest, is crucial for effective results.

Big Like Bane Beginner 10-Week Strength Program

Program Description-Starting a fitness journey can often be overwhelming and complex, especially for beginners. Recognizing this challenge, I have designed straightforward at-home training plans. These plans are ideal for newcomers to ease into working out effectively, as well as for those with some experience who wish to continue building muscle and fitness without the need for expensive gym visits.My inspiration for these plans came from learning about the simplicity of Mike Tyson's training during his peak years. Tyson's routine was uncomplicated yet effective, involving boxing, running, skipping, bodyweight exercises, heavy/speed bag work, and pad training – devoid of intricate weight-lifting schedules or complex warm-up drills. Notably, Tyson was known for his rigorous 5500+ rep bodyweight routine, performed six days a week.From this inspiration, I've adapted Tyson's regimen into two tailored versions: a beginner-friendly plan for those new to exercise, and an intermediate plan for those with some training experience. Both plans are designed to progressively increase in difficulty over an 8-week period, providing a balanced and accessible approach to fitness.AMRAP (As Many Rounds As Possible) Circuits: These are about doing as many rounds as possible of a circuit of exercises in a certain amount of time. You go at your own pace, take breaks when needed, and try to do more rounds each week. It's a great way to see your progress and build endurance.Workouts for Time: Here, you have a fixed number of rounds to complete, but you try to do them as fast as you can. Rest when necessary, but aim to finish quicker each time. This helps improve your speed and overall fitness.Equipment Needed-Beginner Program: The beauty of the beginner program lies in its simplicity. The only equipment you'll need is a backpack or any sturdy bag, coupled with books or other weighty items to add resistance. This straightforward approach ensures you can start your fitness journey with ease, without the need for specialized gym equipment.Intermediate Program: As you progress to the intermediate level, the equipment needs remain minimal, yet the workouts stay effective. You will need just two items: a skipping rope for cardiovascular and coordination training, and a door frame pull-up bar for strength development. These tools are essential for elevating your workout routine, while still keeping it convenient and accessible from home.

Paris Demers

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