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    Sculpt Tone Workout Guide

    Uploaded by

    didi ak
    This document introduces a 4-day workout routine split into upper and lower body days to sculpt and tone the body. It addresses the difficulty of creating an effective workout and hopping between programmes. The routine includes lower body days, upper body days, and rest days. It also offers 3-day split options and explains concepts like progressive overload, rep ranges, and tracking workouts for continuous improvement. Videos provide guidance on using the workout guide and logging exercises.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Sculpt Tone Workout Guide

    Uploaded by

    didi ak
    144 views6 pages
    This document introduces a 4-day workout routine split into upper and lower body days to sculpt and tone the body. It addresses the difficulty of creating an effective workout and hopping between programmes. The routine includes lower body days, upper body days, and rest days. It also offers 3-day split options and explains concepts like progressive overload, rep ranges, and tracking workouts for continuous improvement. Videos provide guidance on using the workout guide and logging exercises.

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    This document introduces a 4-day workout routine split into upper and lower body days to sculpt and tone the body. It addresses the difficulty of creating an effective workout and hopping between programmes. The routine includes lower body days, upper body days, and rest days. It also offers 3-day split options and explains concepts like progressive overload, rep ranges, and tracking workouts for continuous improvement. Videos provide guidance on using the workout guide and logging exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    144 views6 pages

    Sculpt Tone Workout Guide

    Uploaded by

    didi ak
    This document introduces a 4-day workout routine split into upper and lower body days to sculpt and tone the body. It addresses the difficulty of creating an effective workout and hopping between programmes. The routine includes lower body days, upper body days, and rest days. It also offers 3-day split options and explains concepts like progressive overload, rep ranges, and tracking workouts for continuous improvement. Videos provide guidance on using the workout guide and logging exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6

    SCULPT

    & TONE
    WORKOUT GUIDE
    Creating the perfect workout to sculpt
    and tone your body can be extremely
    difficult.

    Each day you're bombarded with the


    best new exercises to try, each
    conflicting with the last.

    This leaves you hopping from


    programme to programme and
    exercise to exercise, meaning you
    never see results and wondering if
    what you're doing is the right thing.

    That's why I have created the sculpt &


    tone workout guide.

    These exercises have been tried and


    tested over many years and with many
    other women who were in the same
    position as you.

    Each has seen phenomenal results,


    and I want to share them with you.

    Louis
    1
    Sculpt & Tone is a 4-day training routine split
    into 2 lower body days and 2 upper body days.
    Please see scheduling recommendations below.

    4 DAY SPLIT

    LOWER A UPPER A REST DAY LOWER B UPPER B

    If you only have time to train 3 days a week, no problem. You can still follow
    this plan. Please see below two ways in which you can programme it.

    3 DAY SPLIT PRIORITISING LOWER BODY

    LOWER A REST DAY UPPER A REST DAY LOWER B

    3 DAY SPLIT CYCLE


    WEEK 1

    LOWER A REST DAY UPPER A REST DAY LOWER B

    WEEK 2

    UPPER B REST DAY LOWER A REST DAY UPPER A

    Keep repeating this rolling schedule.

    2
    WORKOUT INFO
    The most important aspect of your training is something called
    progressive overload. This is what your body must experience to see
    physical changes.

    If it doesn't challenge you it doesn't change you.

    What is progressive overload?

    The easiest way to explain progressive overload is training harder than


    last time. Each session you need to push yourself harder through
    either lifting more weight or achieving more reps. This is why it's
    important to record every session on your workout sheet. The sheet
    will store all of your data so next time you can see what you did
    previously so you can ensure you push to beat it each session.

    RPE Scale

    During each exercise you should be using a Rated Perceived Exertion


    Scale The RPE scale is from 1-10, 1 being not hard minimal effort and
    10 being very hard maximal effort resulting in no more reps left to give
    even if you had a gun to your head. Each exercise you should be
    aiming for an 8/10. A 10/10 is not required for muscle tone,
    progressive overload is much more important.

    Rep Ranges

    In your workout you are provided rep ranges to stay within and an
    example might be 8-10 reps. On the eighth rep you should start to feel
    pretty shakey and the tenth rep should just about be achievable If
    you're still reaching the same number of reps on the last set as you did
    on the first, you need to push harder on your first set.

    3
    WORKOUT PLAN
    Click Here
    To download your workout plan.

    4
    HOW TO USE THIS GUIDE
    I have provided short videos below showing you how you can
    use this guide to get the most out of it and your training.

    How To Use This Guide

    How To Log Your Workouts

    Understanding Intensifiers

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