Healthy Strength

Unleash your potential with the **Holistic Strength** program, a comprehensive 12-week journey designed for balanced development across all major muscle groups. Committing just three days a week, you'll engage in a mix of upper body, lower body, and core stability workouts that incorporate both strength and functional movements. This program is perfect for those looking to enhance their overall strength and stability while utilizing a full gym setup. Get ready to build a stronger, more resilient body!

Progression
Week 1: Focus on form and control
Week 2: Add volume in either reps or weight
Week 3: Challenge yourself in volume
Week 4: Deload and recover
Cycle Repeats

At the start of each new cycle, aim to perform slightly more total work than in the previous one. First, focus on adding 1–2 extra reps within the prescribed rep range before increasing the load. When you’re ready to add weight, progress gradually: 2.5–5 lbs for upper body lifts and 5–10 lbs for lower body lifts. If you aren’t yet ready for more weight, stay at your current load but work toward the higher end of the rep range to maintain progression.

Remember to go slow and perfect your form!

This program is ideally meant to be used with a 2-day-per-week mobility/core circuit to be performed during a rest day. It will focus more on the support muscles necessary for joint health. It can be found here: https://www.boostcamp.app/users/Jmplr6-add-on-circut

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Rowing Machine

Bench Press (Dumbbell)

Pull-Up (Band)

Seated Shoulder Press (Dumbbell)

Bent Over Row (Barbell)

Pallof Press

Upper Body + Core Stability

Treadmill

Box Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Standing Calf Raise

Wall Sit

Lower Strength + Balance

Incline Bench Press (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Russian Twist (Dumbbell)

Mixed Strength + Stability

Seated Row (Cable)

Hamstring Curl

Form Focus

Increase Volume 

Challenge Time

Deload & Recover

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