Beginner Weight Lifting: Upper/Lower Body Split Training

Get a perfect intro to weight lifting. Focusing mostly on compound exercises in this program to build muscle & lost fat.
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  • Lectures 55
  • Contents Video: 3.5 hours
    Other: 1 hour
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 12/2014 English

Course Description

A Beginners Guide to Effective Weight Training with an Upper/Lower Body Split Training Program!

=====> Updated: November 2015
PLUS - NOW INCLUDING 30 DAYS AB CHALLENGE BONUS PROGRAM

Want To Lose Weight and Body Fat?

Build And Gain a Huge Amount of Muscle, Lose Fat and Get Healthy?

Get Fit For Life?

Finally, Learn How To Get Fit and Burn That Fat For Good This Time!

Take Control of Your Fitness....

Upper/Lower body split training takes dedication, drive, and consistency. If you haven't taken the challenge, it's time to leave the locker room and step into the gym.

So what's so different about this program?

I will be with you every step of the way!

I give you a video, for every single training day. Plus meal and supplement recommendations. Along with a few little extras along the way.

You see, when I was working as a Fitness Professional, I discovered there were too many "Wannabe's" out there.

They were given a Fitness Certificate because they knew the theory, but what they didn't know, was how to do it themselves.

I am talking about personal trainers who are FAT teaching people to lose weight, or trainers who are SCRAWNY teaching people to get ripped.

WRONG!!!

Why the hell would you listen to someone who can't do it themselves. And that should be the same with everything in life.

So, as with everything I do in my life, I put my money where my mouth is. If I cannot do it, then I do not teach it.

Now the biggest problem in the fitness industry, is everything contradicts itself, and everyone tries to over complicate things.

The program we will be doing together is going to be simple, but TOUGH! Be prepared to feel sick in the stomach and light-headed after every workout.

Simplicity makes it easier to get into the habit. Getting into the habit changes your life FOREVER!

You will be:

  • THE FITTEST YOU HAVE EVER BEEN
  • STACKED WITH MUSCLE
  • RIPPED AND VEINY
  • SHREDDED MORE THEN YOU EVER HAVE BEEN IN YOUR LIFE

But here is a warning:

If you don't turn heads now, you soon will. You will be noticed by your local restaurant staff, by the girls you always see and the hotties in the nightclub.

How do I know?

After only 4 weeks of doing this program, this began happening to me.

So imagine what it will be like after 12 weeks.

Everyone taking this course will learn how to Lose Fat, Build and Gain Huge Amounts Of Muscle. Also Boost Cardiovascular Health, Increase Mental Health, Reach and Sustain Form. As well as Increase General Health, Reduce Stress and will help you stay Disease Free.

Gain Weight if you are too skinny with my nutrition lean bulk diet

Build Muscle with a proper training split program

Increase Energy and life vitality by simply following each video

  1. Too skinny? No problem, we will bulk you up into a ripped beast.
  2. Too Fat? Perfect, you will shred all of that fat and turn it to pure muscle.
  3. Never Trained Before? Too easy, we've got you! Every step of the way

You will receive all updates free of charge. It really is too good to miss right now. So don't leave this page without purchasing the program first.

Even if you do not want to start yet, purchase it now as you have lifetime access.

It Is Time To Take Action, Click "Take This Course" At The Top Right, Enrol In This Course Now And Learn The Nutrition & Health That Will Get You The Body You Desire!

See you on the inside,

Mitch

What are the requirements?

  • Where to find their local gym
  • Where to find their local grocery store or restaurant that will provide the correct foods to eat
  • Know the right apparel to be wearing to the gym, including safe and appropriate footwear

What am I going to get from this course?

  • Look the best they ever have
  • Know how to navigate their way around the gym
  • Know how to use the gym equipment safely
  • Know correct lifting techniques when weightlifting
  • Know the correct foods to eat
  • Know the right amount of food to eat

What is the target audience?

  • Anyone who does not like the gym should not take this course
  • Anyone not prepared to disregard everything they think they know about fitness and get back to basic should NOT take this course
  • Anyone who wants to get ripped, fit and healthy SHOULD take this course
  • Anyone who loves the gym but is not getting the results they would like, SHOULD take this course

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Bonus 30 Days Abs Challenge Course
30 day abs bonus coupon code
1 page
Section 2: What You Need To Know Before Beginning
Upper Body / Lower Body Split Training
Preview
Article
The Best Way To Get The Most Out Of This Program
Article
Nutrition eBook - Flexi Dieting: Count Your Macros & Eat What U Want
Preview
41 pages
What Foods You Need To Eat
Preview
Article
Section 3: IMPORTANT - Please read
About this course..
Article
Section 4: Monthly Prize Draw - WIN a Nutrition Check-up
Article

Have the right diet that is going to achieve their fitness goals

Section 5: Week 1
10:28

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

INCLINE DUMBELL BENCH PRESS

WIDE-GRIP LAT PULLDOWNS

SEATED OVERHEAD SHOULDER PRESS

PARRALLEL BAR DIPS

CLOSE-GRIP LAT PULLDOWNS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
11:15

Today is Lower Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

LEG PRESS

DUMBELL or BARBELLSQUATS

MACHINE CALF RAISE

LEG EXTENSION

LYING HAMSTRING CURL

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
07:29

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

09:34

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

BENCH PRESS

WIDE-GRIP MACHINE ROWS

SMITH SHOULDER PRESS

REV-GRIP LAT PULLDOWNS

TRICEP ROCKERS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
05:11

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

SMITH MACHINE HALF DEADLIFTS

FLOOR DEADLIFTS

BARBELL SQUATS (IF AVAILABLE)

CABLE CRUNCH

WEIGHTED TWISTS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
03:06

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

07:56

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

CHEST PRESS

CLOSE-GRIP PULLEY ROWS

SHOULDER PRESS

PARALLEL BAR DIPS

REV-GRIP LAT PULLDOWNS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Section 6: Week 2
06:46

Today is Lower Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

LEG PRESS

DUMBELL/BARBELL SQUATS

MACHINE CALF RAISE

LEG EXTENSION

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
06:08

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

DUMBELL BENCH PRESS

BENT OVER DUMBELL ROWS

UPRIGHT BARBELL ROWS

REVERSE GRIP LAT PULLDOWNS

TRICEP ROCKERS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
04:35

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

FLOOR DEADLIFTS

SMITH MACHINE HALF DEADLIFTS

BARBELL SQUATS (IF AVAILABLE)

CABLE CRUNCH

WEIGHTED TWISTS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
05:21

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

DECLINE BENCH PRESS

CLOSE-GRIP LAT PULLDOWNS

DUMBELL SHRUGS

REVERSE GRIP LAT PULLDOWNS

PARALLEL BAR DIPS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
07:52

Today is Lower Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

LEG PRESS

DUMBELL/BARBELL SQUATS

MACHINE CALF RAISE

LEG EXTENSION

HAMSTRING CURL

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Section 7: Week 3
09:11

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

03:23

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

CHEST PRESS

BENT OVER DUMBELL ROWS

DUMBELL SHOULDER PRESS

REV-GRIP LAT PULLDOWNS

TRICEP ROCKERS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
05:23

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

FLOOR DEADLIFTS

SMITH MACHINE HALF DEADLIFTS

BARBELL SQUATS (IF AVAILABLE)

CABLE CRUNCH

WEIGHTED TWISTS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
05:39

On our rest day we created our "Learn How To Surf Program" which you can find on Udemy. It was an epic day, no one was around. We enjoyed the blue sky, warm waters and some sweet beginners waves every 10 minutes.

Life doesn't really get any better then spending time with your mates and building an empire that you are proud of!

Check out our Learn To Surf Program by searching other products by Mitch Asser or Tobi Atkins. Get in touch with us if you want to get started surfing and we will hook you up with a sweet discounted coupon.

Til then, get your cardio in and enjoy the day!

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

04:37

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

INCLINE DUMBELL BENCH PRESS

WIDEGRIP LAT PULLDOWNS

DUMBELL SHOULDER PRESS

CABLE BAR BICEP CURLS

TRICEP PUSHDOWN

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
05:18

Today is Lower Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

LEG PRESS

DUMBELL/BARBELL SQUATS

MACHINE CALF RAISE

LEG EXTENSION

LYING HAMSTRING CURLS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Section 8: Week 4
04:35

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

CHEST PRESS

CLOSE-GRIP PULLEY ROWS

UPRIGHT ROWS

CABLE CURLS

TRICEP PUSHDOWNS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
03:02

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

FLOOR DEADLIFTS

BARBELL SQUATS (IF AVAILABLE)

CABLE CRUNCH

WEIGHTED TWISTS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
04:40

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

DUMBELL INCLINE PRESS

MACHINE WIDE-GRIP ROWS

DUMBELL SHRUGS

REV GRIP LAT PULLDOWNS

PARALLEL BAR DIPS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
03:31

Today is Lower Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

LEG PRESS

ONE LEGGED DUMBELL SQUATS

MACHINE CALF RAISE

LEG EXTENSION

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
07:16

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

CHEST PRESS

LAT PULLDOWNS

MACHINE SHOULDER PRESS

CABLE CURLS

TRICEP ROPE PUSHDOWN

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Section 9: Week 5 - And A Few Changes....
04:02

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

FLOOR DEADLIFTS

SMITH MACHINE HALF DEADLIFTS

BARBELL SQUATS (IF AVAILABLE)

CABLE CRUNCH

WEIGHTED TWISTS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
02:44

Remember you still need to get your 2 cardio sessions in today.

04:11

Today is UPPER BODY

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

CHEST PRESS

CLOSE-GRIP PULLEY ROWS

DUMBELL SHRUGS

CABLE CURLS

TRICEP ROPE PUSHDOWNS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
03:36

Today is LOWER BODY

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

LEG PRESS

ONE LEGGED SQUATS/LUNGE

MACHINE CALF RAISE

LEG EXTENSION

LYING HAMSTRING CURL

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
04:27

Remember, even though we are doing 1 session of High Intensity Interval Training today, you still need to get your second cardio session in of 20 minutes light cardio.

03:49

Today is UPPER BODY

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

CHEST PRESS

LAT PULLDOWNS

MACHINE SHOULDER PRESS

CABLE CURLS

TRICEP ROPE PUSHDOWN

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
03:27

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

FLOOR DEADLIFTS

SMITH MACHINE HALF DEADLIFTS

BARBELL SQUATS (IF AVAILABLE)

CABLE CRUNCH

WEIGHTED TWISTS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Section 10: Week 6
Don't Forget...
Article
04:03

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

BENCH PRESS

BENT OVER DUMBELL ROWS

DUMBELL SHOULDER PRESS

REV-GRIP LAT PULLDOWNS

TRICEP ROCKERS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
04:21

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

LEG PRESS

DUMBELL SQUATS

MACHINE CALF RAISE

LEG EXTENSION

LYING HAMSTRING CURL

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
03:46

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

INCLINE DUMBELL BENCH PRESS

WIDEGRIP MACHINE ROWS

DUMBELL SHOULDER PRESS

CABLE BAR BICEP CURLS

TRICEP ROPE PUSHDOWN

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
02:57

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

FLOOR DEADLIFTS

SMITH MACHINE HALF DEADLIFTS

BARBELL SQUATS (IF AVAILABLE)

CABLE CRUNCH

WEIGHTED TWISTS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Section 11: Week 7
04:14

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

INCLINE DUMBELL BENCH PRESS

BENT OVER DUMBELL ROWS

UPRIGHT ROW

REV-GRIP LAT PULLDOWNS

TRICEP ROCKERS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
03:44

Today is Lower Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

LEG PRESS

DUMBELL/BARBELL SQUATS

MACHINE CALF RAISE

LEG EXTENSION

LYING HAMSTRING CURL

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
04:52

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

CHEST PRESS

PULLEY ROWS

SHOULDER PRESS

CABLE CURLS

TRICEP ROPE PUSHDOWN

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
02:52

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

FLOOR DEADLIFTS

SMITH MACHINE HALF DEADLIFTS

BARBELL SQUATS (IF AVAILABLE)

CABLE CRUNCH

WEIGHTED TWISTS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
02:56

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

DUMBBELL BENCH PRESS

BENT OVER DUMBELL ROWS

SHOULDER PRESS

REV-GRIP LAT PULLDOWNS

TRICEP ROCKERS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Section 12: Week 8
Day 50 - Lower Body
03:20
Day 52 - Upper Body
03:55
Day 53 - Core
03:12
Day 55 - Upper Body
04:49
Day 56 - Lower Body
04:07
Section 13: Congratulations
Going Forward
1 page
Supplementary Materials - Nutrition Guide
Article
Morning Routine
1 page

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Instructor Biography

Mitch Asser, Health & Wellness Coach | Online eLearning Teacher

Mitch Asser works in the holistic health industry focusing on looking at your body as a whole, including your physical, emotional, mental and spiritual health.

He has worked with hundreds of clients directly and has over 6,000 students in his online courses where he teaches weightlifting, nutrition, general health, meditation and other similar topics.

Mitch has studied the following modalities with some of Australia’s best trainers and coaches.

Certificate III & IV in Fitness
Food Psychology
Timeline Therapy
Neuro Linguistic Programming (NLP)
Optimal Training Methods

He is also the Host & Creator of multiple online summits, with thousands of viewers, interviewing world class leading speakers from the health and wellness industry like Marc David, Melissa Ambrosini, Jeffrey Slayter, Reed Davis, Joanna Rushton, Ross Bridgeford, Calvin Coyles, Carol Look and many more.

Typically Mitch works with Professionals, Entrepreneurs, Managers and often everyday people who are struggling with little to no energy, are generally overweight, are stressed out and unhealthy.

Mitch helps you get healthy by easily and effortlessly implementing simple health and transformation principles to get you living with more energy and vitality!

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