Strength & Conditioning

Your journey to strength, power, and endurance starts here! This customized training plan is designed to help you build muscle, enhance conditioning, and improve overall athletic performance based on your experience level.

Choose Your Training Duration

🔹 4-Week Program – Short-term strength boost, ideal for kickstarting progress.

🔹 8-Week Program – Balanced plan for noticeable muscle gains & conditioning.

🔹 12-Week Program – Full transformation for lasting strength and endurance.

Weekly Training Schedule

📌 Days Per Week:

• Beginner: 3-4 days

• Intermediate: 4-5 days

• Advanced: 5-6 days

Training Details Per Phase

Weeks 1-4: Strength Foundation

• Focus on proper form, controlled movements, and building a strong base.

• Reps: 8-12 per set | Sets: 3-4 | Rest: 30-60 sec

• Moderate weight to master technique before increasing intensity.

Weeks 5-8: Muscle & Conditioning Boost

• Increase resistance and focus on explosive movements.

• Reps: 6-10 per set | Sets: 4-5 | Rest: 45 sec - 1 min

• Add HIIT finishers after strength workouts for fat burn.

Weeks 9-12: Maximum Strength & Endurance

• Lift heavier with lower reps for strength, add circuits for endurance.

• Reps: 4-8 per set | Sets: 5+ | Rest: 1-2 min

• Superset strength + cardio for ultimate conditioning.