Program Description
The purpose of this program is to design the foundation of your fitness journey with intentionality and purpose. Consistency is the key to a good foundation. We will use spoons (light weeks) and shovels (intense weeks) to balance both motivation and progress.
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedOct 03, 2025 03:48
- Last EditedOct 04, 2025 01:13
Summary
**Spoons and Shovels** is a dynamic 6-week program designed to build strength and endurance through a combination of heavy lifting and cardio. With five training days each week, you'll tackle various muscle groups, focusing on controlled movements and progressive overload to maximize gains. This program is perfect for those ready to dig deep and push their limits, featuring a mix of bodyweight, dumbbell, and barbell exercises. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.5%
Chest
10.2%
Abs
9.8%
Glutes
8.8%
Other
8.1%
Upper Back
8.1%
Hamstrings
6.9%
Lats
6.9%
Front Delts
6%
Triceps
5.9%
Biceps
5.3%
Adductors
3.3%
Rear Delts
2.8%
Lower Back
2.7%
Middle Delts
1.5%
Forearms
1.4%
Calves
1.4%
Abductors
0.4%
