Advanced Home Program

The final home program of the mini-series is the advanced program which follows directly on from the intermediate program. Once again, this program sees a step-up in terms of the difficult and intensity of the exercises and increases the frequency from four to six sessions per week - there are three sessions that are to be performed twice per week. To increase the intensity of training, the advanced program uses five exercises rather than four. All of these changes will keep you moving in the right direction as you continue to build raw strength. The incremental progressions in sets and reps is the same as the beginner and intermediate plan - starting at 4 x 6 and working up to 4 x 12.