Soft To Strong.
Your Full-Body Strength Programme
Still turning up, still putting the work in, but your body's stopped changing? Less shape. Less energy. Same effort.
Here's the thing nobody tells you: it's not you. Your body changed. Your plan didn't though. The random classes and workouts that worked in your 20s won't cut it now. What works now is structure and getting stronger: the right exercises, in the right order and challenging yourself each week.
That's exactly what this programme gives you. Pick from three to four sessions a week, every exercise broken down with a video and coaching cues, so you walk into the gym knowing exactly what you're doing and why.
You're not done in your 40s. Not even close. So let's get stuck in!
Page 3 — Weekly Overview
Soft To Strong.
Your Full-Body Strength Programme
Weekly Training Overview
Programme notes: To get a full balance from the week, completing the 4 sessions will give you that. If you're looking at doing 3 sessions, complete both lower body sessions and one upper body session.
One 'rule' of how to plan your sessions out: don't train more than two days in a row, you need rest. Mon / Tues / Thurs / Fri, for example, resting Wed, Sat and Sunday.
You need to give this time and consistency. Stick with it for the full 8 weeks and you'll see the progress.
Page 4 — Inside The App
POV: What you see when I'm your coach.
Every session in your programme is fully tracked for you inside the app — here's what you're looking at.
- 1Your full programme. All 4 sessions sit under one Workout Plan, so you always know what your current training programme is looking like.
- 2Exercise tutorial. Every exercise in your programme has a full breakdown of how I want you to perform it, so you get the most out of every movement you're doing.
- 3Sets, weight and reps. Every exercise logs exactly what you lifted, set by set, so your progress is never guesswork. For your body to change, you have to give it a reason to. Progressing weights or reps (or both), whilst your form stays the same, is the aim of the game.
- 4Built-in rest timer. A countdown runs between sets automatically, with quick +5s/-5s adjustments if you need them. (Found at the top of the screen)
- 5Tick off as you go. Each completed set gets a green check, so you always know exactly where you are in the session.
- 6Add sets or notes. Need an extra set, or want to leave yourself a note on form or how it felt? It's one tap away.
Page 5 — Workout
Page 6 — Workout
Page 7 — Workout
Page 8 — Workout
Page 9 — How To Use This
How to use this programme
- 1 Train in order. Lower (a) → Upper (a) → Lower (b) → Upper (b), with at least one rest day worked into the week.
- 2 Stay inside the rep range. If you hit the top of the range on all sets with good form, add a small amount of weight next session.
- 3 Watch the tutorial and read the cues before you lift. Every exercise has a "Cues" button — check it the first time you do each movement so your form is dialled in from set one.
- 4 Tick off sets as you go. It keeps you honest about what you actually did in the gym.
- 5 Follow this programme for the full 8 weeks. Turn up every week and embrace the challenge of working hard and you will reap the rewards. No more chopping and changing programmes, or random workouts. It's time to commit to one and get stuck in.
Page 10 — What's Next
Take the next step
This programme gives you a nice bit of structure to get you going. But if you'd like more than that, that's where I come in. You would have seen the results and testimonials on my social media, that's exactly what my coaching is all about.
Your training and nutritional plan is built around you and adjusted as you progress and just as importantly when life throws curve balls at you.
Free programmes are great to get you going, especially My 'Soft to Strong Programme'... But life changing results and understanding how to maintain those, comes from having the accountability and personalised set up I will give you. So if you'd like to know more, then just drop me a message and we can have a chat about it all. Time to get strong!
Message me on Instagram →Jak