12 Week Body Transformation (4-Day)

Beach season is just around the corner! Are you looking to transform your body so that you can walk confidently in that bathing suit? If so, this 12 week total body program will provide everything you need to reach your goal.  

This program requires 4 days of dedication per week. It is more suitable for those who have no issues going to the gym frequently. The best training routine for this program would be a "2 on/1 off/2 on" schedule.  A good example would be Monday, Tuesday, Thursday, Friday (leaving Wednesday, Saturday and Sunday as recovery days). For the first 8 weeks, Lower Body and Arms would be performed on Monday and Thursday, and Chest/Back/Shoulders would be performed on Tuesday and Friday. For the last 4 weeks, Legs and Shoulders would be on Monday and Thursday, and Chest/Back/Arms would be on Tuesday and Friday. 

This program includes mobility, activation, strength training, a core program, and conditioning options. All you have to do is get to the gym and push yourself each and every workout! But remember, a transformation cannot be made unless you follow these two rules:

A) Progressive overload (gradually increasing the intensity or difficulty of workouts over time). You will need to lift a challenging weight every set. If the set calls for 10 reps, and you can perform 15 reps, you are not pushing yourself hard enough. Grab heavier weight and struggle to get the last 2 reps.

B) Eating Healthy!!! Clean up your diet and be disciplined!

Gym equipment will be needed to complete this program. If your gym does not have certain pieces of equipment, I have provided alternative exercises throughout most of the program. Every workout includes recommended rest periods and every exercise comes with a video to show you how to perform it. Also, if you have any questions, you can ask me on the app or shoot me a text! I want to help you get the results you desire!

Watch this 7-step guide to teach you how to train using the Bridge app.