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Author CLEMENT KANKODE

Published on October 21, 2024

6PM Class - 8 weeks training program

The Progressive Full-Body Blast program offers a comprehensive workout regimen designed to challenge and strengthen the entire body, featuring lower body sessions on Sundays and upper body workouts on Tuesdays, both held at 6:00 PM in the Gym Bootcamp Area.

Class Overview and Schedule

The Progressive Full-Body Blast program offers a balanced approach to fitness, with dedicated sessions for lower and upper body workouts. Classes are held twice a week in the Gym Bootcamp Area:

• Sundays at 6:00 PM: Lower body focus

• Tuesdays at 6:00 PM: Upper body emphasis

Each 45-60 minute session is designed to accommodate all fitness levels, allowing participants to adjust intensity while following a progressive structure. The program aims to optimize muscle growth and strength gains through a combination of hypertrophy and strength training techniques, emphasizing proper form and controlled movements.

Sunday Lower Body Structure

The Sunday lower body sessions follow a progressive structure designed to challenge and develop strength in the legs, glutes, and core. Each class consists of five rounds of increasing complexity:

• Core lower body exercises to start

• New movements added in each subsequent round

• Decreasing set numbers as exercises increase

• High-rep exercises for muscular endurance

• Intense finisher to push participants to their limits

This structured approach ensures a comprehensive workout that targets multiple muscle groups while allowing for personal adjustments in intensity. The focus on controlled movements and proper form optimizes muscle growth and strength gains while minimizing the risk of injury.

Tuesday Upper Body Structure

The Tuesday upper body sessions mirror the progressive structure of the Sunday workouts, focusing on arms, shoulders, chest, and back. The class unfolds in five rounds:

• Fundamental upper body movements to begin

• Progressive addition of new exercises each round

• Gradual increase in complexity

• Mix of bodyweight and resistance training

• Powerful finisher to maximize upper body engagement

This approach ensures a comprehensive workout that challenges participants while allowing for individual intensity adjustments. The emphasis on controlled movements and proper form promotes optimal muscle growth and strength gains in the upper body, complementing the lower body focus of the Sunday sessions.

Progressive Workout Round Structure

The Progressive Full-Body Blast program follows a structured round system designed to maximize efficiency and results. Here's an overview of the round structure and rep scheme, along with the 8-week program focus:

This structure allows for progressive overload and variety within each session. The program alternates focus between lower and upper body workouts over an 8-week period, targeting different aspects of fitness each week. Participants can access detailed workout plans and instructions through the ATHLELAND website, ensuring proper form and technique for optimal results.

Workout Intensity and Benefits

The Progressive Full-Body Blast program is designed with hypertrophy and strength training in mind, featuring higher volume intensity targeting specific muscle groups. Participants can expect a slower pace for more controlled, focused movements, emphasizing proper form and technique. This approach not only optimizes muscle growth and strength gains but also reduces the risk of injury.

Benefits of consistent attendance include improved muscular endurance, overall body definition, and visible results. The program's varied exercises challenge multiple muscle groups, providing a comprehensive full-body workout experience. With adjustable intensity levels, participants can tailor their workouts while still maintaining the progressive structure, ensuring that both beginners and advanced fitness enthusiasts can benefit from this innovative class format.

8-Week Program Overview

The Progressive Full-Body Blast program follows an 8-week cycle, alternating between lower and upper body focus each week to ensure comprehensive muscle development and strength gains. Here's a breakdown of the weekly focus:

• Week 1: Quad Focus (Lower) / Power Push (Upper)

• Week 2: Posterior Chain (Lower) / Pull Dominance (Upper)

• Week 3: Plyometric Mix (Lower) / Shoulder Emphasis (Upper)

• Week 4: Unilateral Focus (Lower) / Arm Blast (Upper)

• Week 5: Glute Builder (Lower) / Chest and Back (Upper)

• Week 6: Endurance Challenge (Lower) / Functional Strength (Upper)

• Week 7: Power and Stability (Lower) / Superset Madness (Upper)

  Week 8: Full Range of Motion (Lower) / Compound Movements (Upper)

This structured approach ensures balanced development across all major muscle groups while incorporating various training styles and intensities. The program's design allows for progressive overload and variety, keeping workouts challenging and engaging throughout the 8-week cycle.