10-Week Program: Build a Shredded Upperbody, Defined Lowerbody & Strength Gains [Gym]

This 10-Week Team Pressure Program is a comprehensive fitness plan designed to take your training to the next level. With a focus on strength, muscle growth, and overall fitness, this program teaches you to train close to failure while understanding critical concepts like RPE, tempo, and progressive overload. Whether you're aiming for muscle building, fat loss, or both, this program offers the tools you need for success.

Who Is This Program For?

• Intermediate & Advanced Lifters: This program is designed for those who have experience in the gym and are looking to challenge themselves further. It includes training to failure, advanced techniques like RPE (Rate of Perceived Exertion), and progressive overload, making it ideal for those who want to push their limits.

• Busy Professionals: The program is structured as a 4-day split, making it perfect for individuals with tight schedules who still want to achieve serious results. With just 4 days of training per week, you can maximize your gains without spending every day in the gym.

• Those Seeking Fat Loss & Muscle Growth: While the program focuses on strength and hypertrophy, it also provides guidance for those looking to lose weight. For optimal fat loss, you can add 2-3 days of cardio after workouts or on rest days, including walking (aiming for a daily step count of 8,000-10,000), incline walking, jogging, or using the stair-master (recommend 20-30 minutes per session).

What You’ll Need Before Starting:

• Access to a Gym: This program requires basic gym equipment like barbells, dumbbells, resistance bands, and machines for optimal results.
• Dumbbells and Barbells: These are essential for the compound and isolation exercises that make up the bulk of the program.
• Gym Shoes: Flat-soled shoes for stability during lower body lifts are recommended.
• Commitment & Focus: With 4 intense days of training per week and an emphasis on training close to failure, you'll need dedication to see the best results.

Important Note:

This program is packed with nutritional guidance and insights into how to optimize your diet for muscle gain and fat loss. However, it does not include a specific meal plan. Instead, it provides tips on proper nutrition for achieving your goals, such as focusing on protein intake and managing your calorie deficit or surplus.

What’s Inside:

• Training to Failure & RPE: Learn how to gauge your efforts using RPE (Rate of Perceived Exertion) and progressively push your limits.

• 4-Day Workout Split:

  • Day 1: Quads & Glutes
  • Day 2: Intense Cardio & Core
  • Day 3: Hamstrings, Calves & Glutes
  • Day 4: Full Upper Body

• Progressive Overload & Tempo: The program emphasizes increasing weight and intensity over time, ensuring you're constantly progressing.

• Workout Demonstration Videos: Every workout is accompanied by video demonstrations to ensure proper form and technique.

• Nutritional Guidance: Receive advice on how to structure your meals to support your fitness goals, whether you're looking to bulk up or slim down.

• Fat Loss Cardio Recommendations: For those seeking to lose weight, we recommend adding 2-3 days of cardio such as:

  • Walking: Aim for 8,000-10,000 steps per day.
  • Incline Walking, Jogging, or Stairmaster: 20-30 minutes per session on workout-free days or post-training.

Why You Need This Program:

• Advanced Techniques: You'll learn how to use key fitness principles like RPE and progressive overload, which are crucial for building strength and muscle effectively.

• Efficient Training: With just 4 days of training per week, this program fits into even the busiest schedules while delivering powerful results.

• Guided Support: With demo videos for every exercise and access to Team Pressure, you'll have everything you need to stay motivated and on track throughout the 10 weeks.

By following the 10-Week Team Pressure Program, you’re committing to a transformation that will elevate your fitness to the next level. Whether your goal is building strength, losing fat, or both, this program is your step-by-step guide to achieving the body and fitness results you’ve been working toward.