Navigate Now: Guidelines for Employing our Website's 6-Week Fitness Training Program
Embark on a transformative journey towards strength, confidence, and overall fitness with the 6 Weeks to Stronger workout program. This structured training plan, overseen by Christa Sgobbaour, the website's fitness director and co-owner of FORM Fitness Brooklyn, Francine Delgado-Lugo, is designed to help you build strength in key compound lifts, such as squat, bench press, and deadlift.
The program, which can be found on the website, offers a flexible 4-day per week workout split, with an optional 5th day, and includes 3 rest days. This balanced schedule allows for good recovery, making it suitable for intermediate athletes who have a solid foundation in lift form.
The focus of the 6 Weeks to Stronger program is on building strength, which can help with daily tasks and reduce aches and pains. Each workout starts with a main exercise, followed by several compound exercises and isolation exercises. The program is designed to promote balanced strength by representing all major movement patterns: upper-body push and pull, lower-body push and pull, and single-leg or single-arm work.
The program encourages progressive overload, where users choose a weight that feels challenging and gradually increase it as they are able to do more reps. The main lift has a lower suggested rep range (5 to 8) and a longer rest period (2 to 3 minutes), while the other exercises have a larger rep range and a shorter rest period.
The program includes exercises that can be performed with dumbbells, but barbells can be used for certain exercises if available and comfortable. Other equipment required includes a mini-band, a step, and a weight bench. Modifications will be provided for those who do not have access to these items.
The program follows the theory of periodization, with planned changes in programming to drive physical adaptations. It aims to help users come out on the other side healthier, more confident, and ready to continue their fitness journey.
For those ready to take the challenge, the program invites users to join for the next six weeks. It's a program that not only helps build strength but also encourages general badassery.
Compared to other programs, the 6 Weeks to Stronger program stands out by its balanced integration of strength and endurance, its moderate but consistent schedule offering recovery days, and its emphasis on progressive overload in fundamental barbell lifts. This contrasts with other 6-week programs that might prioritize faster, shorter sessions, more general fitness goals like fat loss or muscle toning, or different periodization styles such as high-volume hypertrophy or metabolic conditioning.
Join the 6 Weeks to Stronger program today and embark on a journey towards strength, confidence, and overall fitness.
- The 6 Weeks to Stronger program,available on the website, focuses on nutrition, exercise, and science for a complete health-and-wellness and fitness-and-exercise transformation.
- By following this structured training plan, you can build fitness, reduce aches and pains, and improve your performance in daily tasks with the help of Christa Sgobbaour, the fitness director.
- The program's flexible 4-day per week workout split, with an optional 5th day and 3 rest days, allows for good recovery and is suitable for intermediate athletes who have a solid foundation in lift form.
- Each workout features a main exercise, followed by compound and isolation exercises, promoting balanced strength and representing all major movement patterns.
- The program encourages users to follow the principle of progressive overload, choosing a challenging weight and gradually increasing it, and includes exercises that can be performed with dumbbells, barbells, mini-bands, a step, and a weight bench.
