Weeks 1-2: Foundation Building

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Day 1: Full Body Strength

1. Squats: 3 sets x 10 reps
2. Bench Press: 3 sets x 10 reps
3. Bent-Over Rows: 3 sets x 12 reps
4. Plank: 3 sets x 30 seconds

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Day 2: Cardio and Core

1. Running/Jogging: 20 minutes
2. Bicycle Crunches: 3 sets x 15 reps
3. Russian Twists: 3 sets x 20 reps

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Day 3: Active Recovery or Rest

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Day 4: Upper Body Hypertrophy

1. Overhead Press: 4 sets x 12 reps
2. Bicep Curls: 3 sets x 15 reps
3. Tricep Dips: 3 sets x 12 reps
4. Push-Ups: 3 sets x 15 reps

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Day 5: Cardio and Core

1. High-Intensity Interval Training (HIIT): 20 minutes
2. Plank to Downward Dog: 3 sets x 15 reps
3. Leg Raises: 3 sets x 12 reps

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Day 6: Active Recovery or Rest

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Day 7: Rest

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Weeks 3-4: Intensity Boost

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Day 1: Lower Body Strength

1. Deadlifts: 4 sets x 8 reps
2. Leg Press: 3 sets x 12 reps
3. Walking Lunges: 3 sets x 15 reps (each leg)
4. Plank Variations: 3 sets x 45 seconds

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Day 2: Cardio and Core

1. Swimming or Cycling: 30 minutes
2. Mountain Climbers: 3 sets x 20 reps
3. Side Plank: 3 sets x 30 seconds (each side)

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Day 3: Active Recovery or Rest

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Day 4: Full Body Hypertrophy

1. Incline Bench Press: 4 sets x 12 reps
2. Lat Pulldowns: 3 sets x 15 reps
3. Hammer Curls: 3 sets x 12 reps
4. Russian Twists with Medicine Ball: 3 sets x 20 reps

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Day 5: Cardio and Core

1. Rowing: 20 minutes
2. Plank with Leg Lifts: 3 sets x 15 reps (each leg)
3. Bicycle Crunches: 3 sets x 20 reps

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Day 6: Active Recovery or Rest

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Day 7: Rest

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Feel free to adjust the plan based on your preferences and progress. Always prioritize proper form over heavy weights and listen to your body.

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Outro: Your Path to Transformation

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We hope this guide has been an invaluable resource in your pursuit of a healthier, more functional body and a better lifestyle. The journey you've embarked upon is a transformational one, and it doesn't end here.

If you're hungry for more knowledge, we invite you to explore our extensive collection of free guides and masterclasses on our website. These resources cover a wide range of fitness, nutrition, and well-being topics, offering you additional insights and strategies for success.

But if you're truly committed to transforming your body, achieving your fitness goals, and unlocking your full potential, then we invite you to take the next step. Join our one-on-one coaching program with Coach Milan, the CEO and Head Coach of GetShredded, known as @theceoofshredded on Instagram. In this program, you'll receive personalized guidance, tailored training and nutrition plans, accountability, and support to ensure your success.

Start your free trial of one-on-one coaching today by scheduling a free coaching session with Coach Milan. You can use the following link to book your session: Schedule Your Free Coaching Session.

Remember, your ideal lifestyle is not a distant dream; it's a reality waiting to be shaped. Your transformation starts now. Embrace it, own it, and let us be your trusted partners on this incredible journey.

Thank you for choosing GetShredded as your companion on the path to a healthier, more functional, and empowered you.

Kind Regards,

Coach Milan “@theceoofshredded”

Founder of GetShredded

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]This book is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the author and the publisher are not engaged in rendering professional services. If professional advice or other expert assistance is required, the services of a competent professional should be sought. The author and publisher shall not be liable for any special, consequential, or exemplary damages resulting, in whole or in part, from the readers' use of, or reliance upon, the material contained in this book. Published by GetShredded