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Maps Programs+ Novupdate
Maps Programs+ Novupdate
30-60 min/workout
Beginner Squat rack, Barbells 9-11 Weeks
Build muscle, Increase strength, 2-3 days a week
ANABOLIC Boost metabolism
Intermediate Dumbbells, Adjustable bench,
(gym/home gym) Trigger session days
4 Phases
Advanced Resistance bands
(optional): 10-30 min
Beginner
Resistance bands, Stick (broomstick, 4 Weeks
ANYWHERE people with limited access to Intermediate
dowel, pvc pipe) Pull-up bar (optional)
2-5 days a week 30-60 min
2 Phases
equipment & limited time Advanced
Beginner
Improve function overcome pain and No equipment, (5-6 Ft Every day as needed
PRIME PRO correct bad habits
Intermediate
stick suggested) frequently as possible
20-30 min Ongoing
Advanced
Dumbbells and a
STARTER Build Foundational Strength and Stability Beginner
Physio Ball
4 Workouts Per Week 30-40 min 12 Weeks
Beginner 8 weeks
SUSPENSION Strength and muscle definition Intermediate Suspension Trainers 3 days a week 45-60 min 2 Phases