AM Resistance Training (Strength)

Transform your physique with the AM Resistance Training program, an 18-week journey designed for dedicated lifters ready to push their limits. With workouts scheduled seven days a week, you'll build strength and enhance mobility through a balanced mix of lower and upper body exercises, including dynamic movements like the Trap Bar Deadlift and Bulgarian Split Squat. This program is perfect for those seeking a comprehensive approach to resistance training, utilizing a full gym setup to maximize results. Get ready to elevate your training and achieve your fitness goals!

🏋️ Optimized Weekly Workout Plan

Morning = high-output (strength, hypertrophy, cardio)
Evening = recovery/conditioning (yoga, stretch, core, PT, classes)

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Week 17

Week 18

Backwards Incline Walk (Treadmill)

Dynamic Hip Openers

Side Leg Swings

Front Leg Swings

Squat (Bodyweight)

Trap Bar Deadlift

Bulgarian Split Squat (Dumbbell)

Glute Bridge (Barbell)

Step-Up (Weighted)

Foam Roll (Quads/Calves/Glutes)

Hamstring Stretch with Rotation

Hip Flexor Stretch

Lower Body Strength + Mobility

Band Pull Apart

Arm Circle

Push Up

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Overhead Press (Barbell)

Dip (Weighted)

Hanging Leg Raise

Band Shoulder Stretch

Chest Doorway Stretch 

Triceps Stretch

Upper Push (C/S/T)

Alternating Lunge with Rotation

Jumping Jack

250m Rowing Intervals

Sled Push/Pull

Med Ball Slam

Bike

Supine Spinal Twist Stretch

Child'S Pose

Conditioning + Core

Pull-Up (Weighted)

Barbell Row

Face Pull

Hammer Curl (Dumbbell)

Farmer's Walk (Weighted)

Upper Pull (Back/Biceps)

A Skip

90/90 Hip Flow

Hang Clean

Bench Press (Dumbbell)

Front Squat (Barbell)

Cable Crunch

Landmine Oblique Twist

Quad Stretch

Cat Cow Stretch

Full Body Power + Abs

Walking Knee Hugs

Cardio (Zone 2)

Walk

Cobra Strech

Side Body Stretch

Cardio + 6-Pack Focus

Cardio (Zone 1)

Foam Roll/Thera Gun (Full Body)

Active Recovery

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