Welcome to Your Transformation Journey:

Unleashing Your Inner Strength

Embarking on a fitness journey is more than just a Why Strength Training?

commitment to physical activity; it's a promise to
yourself—a promise to uncover the potential that Strength is more than what you lift; it's about the
lies within, waiting to be realized. This 7-week mental and physical fortitude that comes with
strength training program is designed to guide you challenging yourself, pushing boundaries, and
through a transformative experience, taking you
embracing growth. This program is not just about
from where you are now to a place of newfound
strength, resilience, and vitality. sculpting your body; it's about sculpting your
mindset, fostering discipline, and igniting the flame
of self-discove

What to Expect: Your Commitment Matters:

This program thrives on commitment, dedication,

- Diverse Workouts: Each day brings a unique and the belief that you are capable of achieving
combination of exercises carefully crafted to target
more than you ever thought possible. It's not
different muscle groups, ensuring a balanced and
comprehensive approach to strength training. about perfection; it's about progress. Celebrate
your victories, learn from your challenges, and
- Progressive Challenge: As the weeks unfold, remember that every step forward is a triumph.

you'll witness your strength and endurance evolve.

Beyond the Physical:
The program is designed to push you gently
beyond your comfort zone, fostering consistent As you sculpt your physique, don't forget about the
improvement. mental and emotional benefits. Embrace the
discipline, welcome the challenges, and relish the
- Mind-Body Connection: This journey isn't just moments of triumph. This is not just a workout
about physical gains; it's about connecting with plan; it's a holistic approach to building a stronger,
your body, understanding its signals, and more resilient you.
appreciating the incredible machine that it is.
Let the Journey Begin:
- Flexibility and Enjoyment: While structure is key,
Today marks the first step on a path that leads to a
flexibility is equally important. Tailor the program
healthier, more empowered version of yourself.
to suit your needs, listen to your body, and find joy
Embrace the sweat, savor the soreness, and relish
in the journey.
in the knowledge that every effort contributes to
your evolution

You are capable. You are strong. Let the transformation unfold.

Important Safety Note: Please Review the Safety Disclaimer Before Initiating the Program.

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 The 7 week workout program:

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 Full-Body Strength Active Recovery or Upper Body Active Recovery Lower Body Strength Active Recovery or Light Rest Day
Training Light Cardio Strength Training or Light Cardio Training Cardio

2 Full-Body Strength Active Recovery or Upper Body Active Recovery Lower Body Strength Active Recovery or Light Rest Day
Training Light Cardio Strength Training or Light Cardio Training Cardio

3 Full-Body Strength Active Recovery or Upper Body Active Recovery Lower Body Strength Active Recovery or Light Rest Day
Training Light Cardio Strength Training or Light Cardio Training Cardio

4 Full-Body Strength Active Recovery or Upper Body Active Recovery Lower Body Strength Active Recovery or Light Rest Day
Training Light Cardio Strength Training or Light Cardio Training Cardio

5 Full-Body Strength Active Recovery or Upper Body Active Recovery Lower Body Strength Active Recovery or Light Rest Day
Training Light Cardio Strength Training or Light Cardio Training Cardio

6 Full-Body Strength Active Recovery or Upper Body Active Recovery Lower Body Strength Active Recovery or Light Rest Day
Training Light Cardio Strength Training or Light Cardio Training Cardio

7 Full-Body Strength Active Recovery or Upper Body Active Recovery Lower Body Strength Active Recovery or Light Rest Day
Training Light Cardio Strength Training or Light Cardio Training Cardio
 Monday’s Warm-up: 10 minutes of light cardio (jumping jacks, jogging)
Strength Training:
Squats: 4x 8-10
Bench Press: 4x 8-10
Bent Over Rows: 3x 10
Overhead Press: 3x 10
Lunges: 3x 10 (each leg)
Cardio Finisher: 15 minutes of moderate-intensity cardio (running, cycling, or rowing)
Cool-down: 10 minutes of stretching (legs, chest, and shoulders)
Tuesday’s Consider activities like walking, yoga, or light cycling for 30-45 minutes.

Wednesday’s Warm-up: 10 minutes of light cardio (jumping jacks, jogging)

Strength Training:
Pull-ups or Lat Pulldowns: 4x 8-10
Dumbbell Rows: 3x 10 (each arm)
Push-ups or Chest Press: 4x 10-12
Tricep Dips: 3x 12
Bicep Curls: 3x 12
Cardio Finisher: 15 minutes of moderate-intensity cardio (running, cycling, or rowing)
Cool-down: 10 minutes of stretching (back, chest, and arms)
Thursday’s Consider activities like walking, yoga, or light cycling for 30-45 minutes.
Friday’s Warm-up: 10 minutes of light cardio (jumping jacks, jogging)
Strength Training:
Deadlifts: 4x 8-10
Leg Press: 3x 12
Leg Curls: 3x 12
Calf Raises: 4x 15
Cardio Finisher: 15 minutes of moderate-intensity cardio (running, cycling, or rowing)
Cool-down: 10 minutes of stretching (legs and lower back)
Saturday’s Consider activities like walking, yoga, or light cycling for 30-45 minutes.

Sunday’s Rest day

 Safety Disclaimer: Please Read Before Starting the Program

Before commencing this 7-week strength training Supervision for Beginners:

program, please consider the following:
If new to strength training, consider seeking
Consultation with a Professional: guidance from a fitness professional for proper
supervision.
Consult with a healthcare professional before
starting any fitness program, especially if you have By starting this program, you acknowledge that
pre-existing health conditions. you have read and understood these safety
guidelines. If in doubt or with any concerns, seek
Individual Responsiveness: professional advice before proceeding.

Listen to your body and adjust the intensity of

exercises based on your capabilities. Seek guidance
for proper form to prevent injuries. [Daan Dreessen] and the creators of this program
are not responsible for any injuries, health issues,
Progression and Accountability: or claims resulting from its use.
Progress at your own pace, gradually increasing
intensity. Acknowledge that you are engaging in
this program voluntarily, and personal
accountability is essential.

For any inquiries about the program, feel free to contact me:

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Mail: [email protected]