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Easy-to-follow PDF for each workout day, covering over 6 weeks of training.
Detailed exercise videos with comprehensive instructions that'll enable you to use proper technique so you can maximize your workout results while avoiding injury.
Minimal equipment needed - all you need is a pair of dumbbells to use this program.
Supports beginner, intermediate, and advanced lifters who prefer to train at home.
A reusable program designed for long-term success. Use this program for months with our Program Modification Instructions.
Visually track your progress with our Progress Tracker Sheet where you can record your reps and weights for each lift as you progress through the weeks.
A basic set of dumbbells, which can be purchased at a number of online stores or traditional retailers (see below). This program is designed to start with 5lb dumbbells for all exercises, and then go up to 12.5 (12 also fine) or 20lb dumbbells as your strength level (in respect to any given exercise) allows. The male program can fit any dumbbell setup you have at home, based on your strength level, starting from 10lb dumbbells to the 60lbs dumbbells. The template includes a guide on which dumbbells will work best depending on your current strength. Order a pair on Amazon (just make sure you order a pair, some sold as singles).
The program is designed to be effective for each of these training frequencies, however, the more days you work out per week, the faster you'll start to see results. So, it's a good idea to pick the highest frequency that you can realistically commit to. For example, if you're able to work out 3 days / week, don't settle for 2, so you can start to see and feel those results sooner!
RP Gym-Free was created to help busy women and those brand new to resistance training learn good form and reap the many benefits of weightlifting. The detailed orientation and multiple how to videos make these templates our easiest to use program yet!
Lifting weight increases bone density, helps prevent osteoporosis, develops the stronger muscles, tendons, ligaments, and bones that keep your health, posture, resistance to injury, and physical independence into older age! As a bonus, it helps your body look tighter and firmer and it helps you lose more fat than cardio alone when dieting; who can argue with health benefits and aesthetic improvement?
Yes! It can absolutely be added to sport training as a supplement. Just make sure you are staying aware of your body’s soreness level and recovery.
Absolutely! This program will help preserve muscle and increase the proportion of fat lost when dieting.
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