ACE Fitness/ACE Nutrition Strength Training Template

How Does It Work?

• This is a full body lifting program that comes in 2 day/week or 3 day/week frequency.
• After choosing your desired training frequency, all you have to do is decide which exercises you want to perform under each assigned movement pattern.
• The exercises you select can be based on access to equipment, preference, and past/current injuries, etc.
• Simply select an exercise from the drop-down list next to each movement pattern.
• Videos are provided so you will know how to perform each exercise.
• Once your exercises are selected, your target set and rep ranges will be provided for you. Now you have a program!

Although the movements will remain the same for 4-weeks, this program will progress you each week by:

• adding weight
• adding a set
• adding reps
• OR improving the quality of your reps (better range of motion)

Do not aim to change your exercises every week! To maximize muscular adaptations, you need to repeat movements and muscle actions.

What about after the initial 4 weeks?

After your initial 4-week program, you have the option to:

1) Perform a deload week by decreasing the weight, sets, or reps (or a combination of these things), OR

2) Choose new exercises from the drop downs to create a new 4-week program for yourself!

🏋️Equipment Needed (bare minimum):

Set of dumbbells (light enough to do some upper body exercises as well as some heavier ones for lower body work)

Would be nice to have:

• Barbell
• Weight plates
• Rack
• Bands
• OR a gym membership that has this equipment

Select Your Training Template*

*Your purchase is not eligible for a refund or exchange of any kind. Please be sure to select the correct template for your needs.