Some-Week Fitness Program to improve Strength Day 2



Video taken from the channel: Amber Good


Best Full Body Strength Building Exercises! | Superhero Plan Stage 1 Day 2

Video taken from the channel: Buff Dudes Workouts


2 Weeks Workout Program to Lose Weight, Get Abs & Burn Fat (Arms, Belly, Back, Leg) Emi

Video taken from the channel: Emi Wong

Welcome to Day 2 of the four-week fitness plan to increase strength! In just four short weeks, you’ll be on your way to a stronger, fitter you. This strength and mobility program will show you where to begin as well as how to make progressions. Best of all: The workouts. This 4-week workout plan is a great way to get your fitness back on track during self-isolation.

Improve your fitness and sculpt lean muscle from home. A 4-Week Plan to Get You Running 30 Mins Nonstop. running is a great way to improve your aerobic fitness. This will help to increase your stamina and it. The 4-week Back-to-basics Workout for Muscle Growth On each exercise, when the rep ranges increase during a certain week, reduce the weight.

When the reps decrease, increase the weight. The 4-Week Guide to Starting Strength. Make gains fast using Mark Rippetoe’s popular training methods. Read article. Workout Routines.

4 Week Powerlifting & Strength Program Spreadsheets. (GVT) is a hypertrophy program designed by Charles Poliquin to shock the muscles with a significant increase in volume through 10×10 sets. It is designed to be run for a relatively short period of time, about 4 weeks, and is comprised of three different workouts run five days per week. The Wolverine program is broken into 4-week training blocks that can be repeated with a 5 to 10 percent increase in weight each time you repeat the cycle. Strength.

In the third week of the program we step it up to a three-day training split: Train all “pushing” bodyparts (chest, shoulders, triceps) on Day 1; hit the “pulling” bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each bodypart twice a week, so you. Welcome to Day 9 of the four-week fitness plan to increase strength! Day 9 follows the same pattern as Day 3, which focuses on the core.

In just four short weeks, you’ll be on your way to a stronger, fitter you. This strength and mobility program shows you where to begin as well as how. The 4-Week Fitness Plan to Increase Strength: Day 7. by Tim DiFrancesco.

May 29, 2016. 2 Comments. Share it: Welcome to Day 7 of the four-week fitness plan to increase strength! Day 7 is the start of the third week of this fitness plan, so we’ll follow the same pattern as Day 1, which focuses on the lower body. Welcome to Day 5 of the four-week fitness plan to increase strength!

In just four short weeks, you’ll be on your way to a stronger, fitter you. This strength and mobility program shows you where to begin as well as how to make progressions. Best of.

List of related literature:

The new guidelines recommend that, with the specific inclusion of resistance training 2 (or more) nonconsecutive days/week, using 8 to 10 major muscle groups and 1 set of 10 to 15 repetitions at a moderate intensity as based on the RPE scale (5–6 out of 10).

“Complementary & Alternative Therapies in Nursing” by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
from Complementary & Alternative Therapies in Nursing
by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
Springer Publishing Company, 2009

The program has been organized into 3 x 4-week macro-cycle blocks that alter the repetition scheme to promote hypertrophy and increases in strength.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

To retain strength gains, at least two training sessions per week should be scheduled.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Days 4, 5, and 6 are characterized by lower-intensity and higher-volume training.

“Long-Term Athlete Development” by Istvan Balyi, Richard Way, Colin Higgs
from Long-Term Athlete Development
by Istvan Balyi, Richard Way, Colin Higgs
Human Kinetics, Incorporated, 2013

For instance, you might do a 4-day-a-week plan in which you complete a lower-body workout on Monday, an upper-body workout on Tuesday, and then rest for a day or two before repeating (on Thursday and Friday perhaps).

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Greater relative 4-day split-body routine, working each increases in quadriceps of the major muscle groups with mulmuscle thickness favoring the tiple exercises in a session at 7RM to highest volume condition.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

The goal over these two days is to deplete muscle glycogen in all of your major muscle groups, for all the reasons I’ve discussed in earlier chapters.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

In other words, 7 days before the competition is not a time for being timid about the workout.

“Advanced Sports Nutrition” by Dan Benardot
from Advanced Sports Nutrition
by Dan Benardot
Human Kinetics, Incorporated, 2011

You will notice that these workouts generally follow a 2-week cycle, to allow for other moderate training exercises that will exist within the plan and bring diversity.

“Hal Koerner's Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond” by Hal Koerner, Adam W. Chase
from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond
by Hal Koerner, Adam W. Chase
VeloPress, 2014

It is usually recommended that the strength training program end 5 to 7 days prior to the main competition.

“Periodization: Theory and Methodology of Training” by Tudor Bompa, G. Gregory Haff
from Periodization: Theory and Methodology of Training
by Tudor Bompa, G. Gregory Haff
Human Kinetics, Incorporated, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • HAPPY 2020!! excited to be starting this decade strong with each one of you we have also launched the #femily membership where there will be additional LIVE workouts & Q&A every month plus video wish list where you can submit the video ideas you want us to make and we will choose one per month to make it happen! join now at

  • Going to finally try itt!
    If you want to ask some question i will respond asap
    Weight=58.0 kg
    Upper waist=70.0 cm
    Lower waist=78.0 cm
    Thighs=55.0 cm
    Day 1✔️a little bit difficult but i finished it successfully
    Day 2✔️my body is really soreee
    Day 3✔️ was much easierrr!
    Day 4✔️
    Day 5✔️

  • Starting today.

    Weight: 70kg
    Goal: 65kg

    Day 1: ✅
    I had to skip 2 exercises bc I have no strenght in my legs, I feel them both so weak (I lost too much kg and muscles in a short period of time, I just discovered type 1 diabetes after months).

  • Doing this with facial workout, collar bone exercise and 2 wk abs chlng.. ��

    Day 1 ✔️
    Day 2
    Day 3
    Day 4
    Day 5
    Day 6
    Day 7

    Day 1
    Day 2
    Day 3
    Day 4
    Day 5
    Day 6
    Day 7
    Results ����

  • I wanna loose weight before going to india cause when I went there before my coisin was like YOUR SO FAT so I felt kinda sad so now im gonna do this wish me luck!

  • Gotta do this program + intermittent fast (break my fast at 6.00 pm)

    Current weight 58 kg

    Day 1: ✅
    58 kg
    Day 2:
    Day 3:

    Day 4:
    Day 5:
    Day 6:

    Day 7:

    Weight:? kg

    Week 2:

    Day 1:
    Day 2:

    Day 3:

    Day 4:

    Day 5:

    Day 6:

    Day 7:


  • you inspired and motivated me a lot and now I have seen the changes (people around me noticed it as well) and I’m definitely glowing my friends asked me to recommend them good fitness and workout routines, I immediately recommend your videos because you are absolutely amazing

  • (4.8.2020) i’m gonna keep you updated!!!

    ��day 1: first day wasn’t super hard, cuz i have done your other workouts which are similar, but i did it!
    ��day 2: i was tired so i didn’t do anything heh
    ��day 3: done!
    ��day 4: i did Emi’s kpop cardio, and it was like 10 minutes long:)
    ��day 5: done! it felt really good!
    ��day 6: my legs are little bit sore, but it’s good thing, and it means that the yesterdays workout went well! i today just rested��
    ��day 7: halfway done! i did Emi’s 15 min beginner fat burning HIIT!
    ��day 8: it was hard, but i did it! i did too Emi’s standing abs workout! i’m soo tired now�� my school started today too..�� and i have 5 HOURS PE in a week! and i hate school’s PE��
    ��day 9: i had today PE at school, but we didn’t do nothing much heh. i think i will stretch today still!
    ��day 10: done! my arms are burning!!! i had PE today too! we played one game, were we ran a lot��
    ��day 11: done! i did couple kpop cardios!
    (i think i have messed up on this schedule but it’s okay��✌)
    ��day 12: done! this was hardest exercise��
    ��day 13: i started today Emi’s 15 day upper body workout thingy✌
    ��day 14: i did Emi’s 30 min full body workout thing! feelind really tired but good!

  • Hi Emi!
    Hello Gays!
    start weight 58 kg height 174 cm
    yaaaay I am so happy

    NO pain NO gain
    Never give up

  • What’s with all the nonsense exercises have you guys just got bored over the years? Pendlay rows are just half rep rows, push press is a cheats overhead and just do dumb bell for stability!!

  • This is an amazing beginner program! I took a couple months off of working out and I was too unfit to do harder workouts. This really helped ease me back into working out. If it weren’t for this program I probably wouldn’t have started working out again:) When I’m done I’m going to try your more difficult programs. I’m excited! It feels good to get moving again. Thanks Emi!

  • Ok, I’m ready
    Day 1: done
    Day 2: done
    Day 3: done
    Day 4: done
    Day 5: done
    Day 6: done
    Day 7: done
    Day 8: done
    Day 9: done
    Day 10: done
    Day 11: done
    Day 12: done
    Day 13: done
    Day 14: done

    ok, I finished the two week program, honestly I have lowered, my abdomen is flatter, my legs are stronger and my arms are a little hard. Anyway, it’s super recommended.

  • Can anybdy plss tell me how to follow dis plann..m confused..
    Is the whole 1hr video to b performed evryday..O only one set of workout everyday..pls pls need hellp..

  • Hey Dudes, can you make like a workout routine, for fat loss, specifically like the stubborn subcutaneous fat?
    If possible pls do it.

  • Seriously, stability exercises in a bodybuilding routine? Their use is highly questionable even in strength oriented programs, what is it doing here?

  • Wait wait im confused so for Week1 Day1: I will just have to do the FULL BODY HIIT with 10 exercises? I was hoping for more haha guess my body got so used to working out �� i guess I just have to incorporate some other programs.

    Anyway, I will just have to update all throughout this workout.
    SW: 79KG
    CW: (I’ll update after Week 1. And see if anything changes.)
    W1.D1 ✅

  • hello! i have asthma so i do like a 3-5 minute rest after every 3 or 4 workouts. is it still effective even if i don’t do it continously?

  • Gonna start this!!!
    11 July 2020, 78.5 kg
    Week 1
    Day 1 √
    Day 2
    Day 3
    Day 4
    Day 5
    Day 6
    Day 7
    Week 2
    Day 1
    Day 2
    Day 3
    Day 4
    Day 5
    Day 6
    Day 7

  • Week 1
    Day 1: FULL BODY HIIT 3:02
    Day 2: Stretch & Recovery
    Day 3: AB+ARM 13:11
    Day 4: Optional Cardio
    Day 5: LEG+THIGH 23:18
    Day 6: Stretch & Recovery / Rest
    Day 7: Optional Cardio

    Week 2
    Day 1: AB+CORE 33:46
    Day 2: Stretch & Recovery
    Day 3: ARMS+BACK 43:54
    Day 4: Optional Cardio
    Day 5: LEG+FULL BODY HIIT 54:04
    Day 6: Stretch & Recovery / Rest
    Day 7: Optional Cardio

  • Hi EMI ��
    I love all ur vids����
    I just wanted to ask if we can do day 1 exercise in the morning and day 2 at night and so on…will that work??
    Waiting for your reply!!⚡
    With love,
    From INDIA ������

  • I always had trouble losing weight, even if I kill myself working out:c
    That me so sad:c
    I will start this program, right now Im 60 kg
    Wish me luck♥

  • Big thanks to you and your motivation quotes while workout, i start this program from today �� the result for me is i lose 1,2 kgs in 2 weeks. For the next i’m going to take the 4 week challenge. Hope i reach my goal for this year.

  • Writing this as a written promise to myself! I’ve always wanted to stay fit but I lack discipline and consistency. Since I’ve written this down, I will HAVE to start tomorrow. Whether or not I finish the whole 2 weeks worth of exercise, the main thing I’d like to see is me trying for at least a week. Wish me luck!

  • Hye yall�� Yes, Im here to change my body and I hope you can pray for me too.For the quarantine I’ve gain 6 kg.I hope I can lose my weight so my confident from �� to ��.Sooo lets gooo!

    Day 1: ✅
    -feel sooo tired.I’ve take a rest about 2 minute then continue other workout.Cant wait for tomorrow!

  • I’m 40 and train 2 days a week as I don’t want to live in the gym. I’ve developed a workout that I can do in about 60-80 mins and I have developed good all round strength and in good shape

    Monday Thursday

    Squat 5×5 Deadlift 1×5
    Bench 5×5 Overhead press 5×5
    Row 5×5. Weighted chins 5×5
    Bicep curls 3×10 weighted tricep dips 3×10
    Calves 3×10 Calves 3×10

    I use a basic progression and when I complete the required reps on last set I add weight to next workout on that exercise
    As I work out twice a week a feel fresh and ready every time I train
    I do calves twice a week as they are lagging and only do 1 working set on dead lift.
    I think this can be done as a workout for life and get progress on it. The 5×5 can be dropped to 3×5 or 3×3 of it becomes too taxing once you lift heavier weights and as you get more advanced more assistance exercises can be added for lagging muscle groups

  • finally starting this again after doing the first three workouts before my vacation. now i’m starting again freals!

    current weight 63.4 kg
    d-1: ✅
    d-2: ✅

  • This is really good! Tried this just now and my sweat flows like a waterfalls. Thanks for sharing. Will try to keep the whole 2 weeks program. Stay safe and God bless

  • I have been doing others workouts and i never even sweat or feel anything on my thigs only on your workout i feel the burn and sweat your workout videos are amazing and you give me so much inspiration to work through the video ily emi your amazing ������

  • So we only need to do 10 mins workout a day? People who lost weight did u add any extra excersices? Im so confused, this seems too easy to actually lose weight.

  • What an amazing plan! Just finished the 12 weeks dumbell only program (which I highly recommend for new gains) and now I got another program to finish. Keep the gains coming����

  • Can anyone plz help me? I am cofused about 1 thing. Are we required to do 30-45 mins cardio on daily basis or only on the days she’s dedicated to cardio in the plan?

  • This workout is from our SUPERHERO PLAN ( GRAB IT HERE: ) and we’ll be going through each stage week by week. If you’re following along, good luck and feel free to find more of the videos in this series in our “Superhero Plan” playlist here:

  • One question: I am a dentist so my lower back is my life and I’ve had issues with it in the past but none now. I’m really concerned with the squats & deadlifts if I get my form off at all. Thoughts?

  • hiyyyy, can i rest a bit because i get exhausted easily, and the 15 rest is not enough. can i take a longer like 40 to 45 second rest?

  • I am doing my first exercise thing it’s called a 5x I have to pick up weights and that is done a few days a week and then I do that for a few months I think 2 or 3 maybe. After all that do I do this weight pick up in the video?

  • trying this for 2 weeks! pls remind me to update tnx ♥

    1st week
    day1: done! long time since i exercised so i needed more time to do all exercises
    day2: stretching
    day3: done! once again i got tired easily but i tryed to dont rest for a long time, i enjoyed:)
    day4: done! for optional cardio i did “30 min full body fat burn HIIT” by emi (unfortunatelly failed in half of exercises)
    day5: done! today i really enjoyed??? the last exercise was hard but i will keep trying!
    day6: rest
    day7: done! for optional cardio i did “30min full body fat burning hiit workout” by emi (i noticed my arms are really week so i’ll try to work it out also i needed a lot of pauses:c)

    2nd week
    day8: i went out to walk and ended up also running and riding a bike so it was like a cardio day..? in the end i could not do the ab exercises:(
    day9: since it was a stretching day i decided to do the ab + core exercises from yesterday! i could do the plank for 45s straight i cant believe that!!!! (i am usually veeeery bad doing plank)
    day10: done! i enjoyed!!!!
    day11: done! for optional cardio i did emi’s 30min leg and ab workout, i feel like i can last (?) for more time while exercising, nice!!
    day12: done! i really feel like i am becoming better at doing the exercises, can’t believe it’s been almost two weeks already
    day13: rest! plus quick legs exercises
    day14: done! for optional cardio i did emi’s 30min full body fat burning hiit, so tiring but also so nice!

    changes in 2 weeks: i did not measure myself, i could notice that my body became more resistant (idk if this is the right to word to use but yea), i feel less lazy to do things in my daily life, and i also started to like exercising:)

  • I have been doing the carnivore diet recently (Lost 6 pounds in 2 weeks ��) and I’ve had low energy so needed quick but effective exercises. So this is a massive help x

  • I got this plan last Friday and today completed week 1 of the beginners plan. You guys know how to make a workout that will kick someones ass. Biggest thing for me is that I never realized until I started this program how much I neglected shoulder exercises. I enjoy the workouts a lot and cant wait to get to the next phase. Keep up the great work, you guys are awesome. Hopefully I can become a Buff Dude with this plan.

    Is it weird that I like the next day soreness??

  • Just got my book today and I couldn’t be more hyped. Been going on Phase 0 for two weeks and I already feel like Yats Ffub is shining down upon me.

  • Can you/are you going to go into detail about how to approach the 5/3/1 for week 3 of Stage 1? I’ve never done it before.

    Side note, finishing up Stage 0 soon, loving the program so far!

  • Cracked a disc in my back, couldn’t move and witnessed university, social life and training go to hell. Was so fed up with everything but then stumbled across these furry ass sled dogs quoting Arnold searching rehab exercises. They’re such fantastic motivators and funny as hell, got me going to the gym despite the pain and been hooked ever since. The community with food, training and overall life lessons lol feels like a well placed smootch and is always funny, unscaled and informative. They fucking rock and should be given so much more credit than given. STAY BUFF!!! and buy their shit

  • trainer: you done with those curls?
    Me: yes, what now.
    Trainer: ok, we’re gonna do a couple face fucker.
    Me: ah yes, the face fucker. My favorite arm exercise.

  • Starting weight 65 kg

    WEEK 1 –
    Day 1 Done! Took few seconds extra break between each exercise + Yoga.

    Day 2 Done! Repeated Day 1 exercise + Emi’s 10 mins stretch.

    Day 3 Done! + Yoga + 30 mins Brisk Walk.

    Day 4 Done! Repeated Day 3 exercise + Yoga.

    Day 5 Done! (Pretty easy) + Yoga + 30 mins brisk walk.

    Day 6 Done! Repeated Day 5 exercise + Emi’s 10 mins sitting arm workout + Emi’s 10 mins stretch + 40 mins brisk walk.

    Day 7 Done! Emi’s 10 mins small waist workout.

    WEEK 2
    Day 1Done! +Yoga

    Day 2Done! Repeated Day 1 exercise + Yoga

    Day 3Done! + Yoga

    Day 4Done! Repeated Day 3 exercise + Yoga.

    Day 5Done! + Yoga.

  • Watching these as I’m finishing up on stage 0 this week. The improvement in my overall body strength has been incredible so far hitting PB’s with every cycle after not really having a set routine previously. Appreciate your hard work and would recommend this to anyone!

  • Thank you so much for sharing a workout routine without asking for money. Love your motivation & always save them on IG. Really tryna make a transformation before hubby gets back from deployment ��

  • I think you made a big mistake by telling us to pull the chest upwards on the deadlift. Now people will focus on that and lift with their back rather than pushing in and under with the hips and glutes.

  • I always do the Face F #CKR really good for the hips…

    Warm ups are so underrated and cool downs… I always do 10-15mins before and after…

  • Hey I know its late but i just found this program and its still lockdown in my country I am gonna do this workout for a month. I am writing it here so that i stay accountable.

    Day1: I feel so fesh after doing this. Cant wait for tommorow.
    Day2: Did the streches coz I was really sore.
    Day3: Ab+arm. I am really concerned if this is gonna work or not because I am not really perfect with the forms.
    I am just a begginer.
    Day 4: Did the cardio. I am thinking of stop doing the challenge as I am not sure about the postures and I can’t do some of the exercises properly
    Day5: Leg and Thigh done.
    Day6: Cardio done.
    Day7: Today I did the first workout again to see where I stand. And I can do it better than first time����


    Day8: Abs workout done.
    I am having good feelings about this. My ab strength is very week and I just hope after this challenge my ab and core strength increases so that I can do her 15 day lower ab challenge.
    Also thanks for people who liked this comment. You don’t even know how much you motivated me.
    Day9: Did her 30 min full body workout was sweating like a sea.
    Day10: Arm and back done. Today was very jiggly day my body wasn’t in the mood. Also I ate pasta today and I am really guilty.
    Day11: Again did the 30 min hiit workout.
    Day12: Leg and full body done.
    Day13: Done.
    Day14: Done.

    Hey guys sorry I forgot to update but I have finished this challenge on time.
    As of result I am suffering through some serious constipation. So I am not sure about the result because I am taking medicines which have a lot of sugar in them. And I feel constantly bloated because of constipation. But nonetheless my weight is 51kg. And it was around 54 or so before. And everyone in my family keeps telling me that I am getting skinnier. My core strength has definetly increased. Thankyou to everyone who liked this.
    Love you Emi.����

  • Looks like you have a natural supination in your feet but it could just be me anyway the reason i mention that is because i wonder how things like pronation and supination effect lifts and other things, great video

  • Would you please mention the weight when you describe each exercise? I mean I could never lift what you lift, but it’s helpful to know. Sometimes I try to pause the videos and look at the markers on the plates ( like at 1:10 ) but it doesn’t always work.

  • Someone from my gym warned me about doing full stretch calf movements. He said you can easiley damage yourself if you dip to low. Anyone know the answer?

  • Loving the plan so far! It’s convenient and I’m already noticing some strength gains if you haven’t already definitely give this a shot!!!!!!

  • Can you make a video of how to prevent Doing work outs with bad form? How to overcome gym intimidation? And a gym bag?

    Thanks, love your videos!

  • Hi Emi,
    Thanks for this workout plan. Can you please tell me that how many sets of each day exercises we should do?

    I have tried it so many times and liked all the exercises, but I couldn’t continue it for 2 weeks.
    I started it today again and hoping to continue it for at least 2weeks and get some results. My current weight is 63 and I am try to eat healthy from last 2 weeks.

  • Hey Amber, would you be up for doing a single video (at least once)  that showcases all your workouts for an entire week, or just like doing the isolation style videos like you have been??