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8 Week In-Gym Training Program (9 Pages)

The document provides an 8-week in-gym training program with exercises, descriptions, and a log sheet for tracking workouts, encouraging warm-ups, cardiovascular exercise, and proper nutrition. It details 3 days of workouts per week, including lower body, upper body, and whole body circuit days with exercises, sets, and reps outlined over the 8 weeks to help users achieve their fitness goals.

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Kristina Helmes
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328 views9 pages

8 Week In-Gym Training Program (9 Pages)

The document provides an 8-week in-gym training program with exercises, descriptions, and a log sheet for tracking workouts, encouraging warm-ups, cardiovascular exercise, and proper nutrition. It details 3 days of workouts per week, including lower body, upper body, and whole body circuit days with exercises, sets, and reps outlined over the 8 weeks to help users achieve their fitness goals.

Uploaded by

Kristina Helmes
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Welcome to Kenzie Fitness In-Gym training


program. We look forward to helping you on
your fitness journey and having you join the
Krush Athletics Team! Provided will be images
of all the exercises, descriptions, plus a log
sheet for you to fill out when you complete your
workouts! Enjoy your training!

Kenzie & Jolene XOXO


8-Week In-Gym Training Program
Ready, Set, GO! We’re here to help you achieve all your health and fitness goals. Within
this program you will find all your exercises laid out with the images and descriptions, as
well as a printable progress card that you can bring fill out and keep track of your
weights! If you have ANY questions at all about the exercises please write us an email,
send us a DM or message us on facebook. We are here to help you and ensure your
safety! Now to get started, follow these tips in order to help you succeed with the
program:

• Warm up before starting your workout, an adequate warm up before resistance


training should take you about 5-7minutes. Hop on the treadmill and walk, or get on
the bike or elliptical to get your heart rate up and muscles ready for work.
• On top of your 3 resistance training workouts a week you should also try and
incorporate some cardiovascular at least 2-3 more times. This take you anywhere
from 15-20minutes which should be increased as you develop more endurance. Use
the treadmill, bike, elliptical, step mill or get outside and go for a walk/jog! Just keep
moving.
• When your working out also understand that your nutritional requirements change. Be
sure to have a refuel snack within an hour of finishing your workout - for tips and
tricks to see what are good pre and post workout snacks stay tuned to our Facebook
and Instagram where we will be posting tips and recipes.
DAY 1 LOWER BODY
LEG PRESS 3X12 ABDUCTION 4X15

Place Feet in foot position, abs tight. Slowly Sit tall, abs tight, shoulder blades drawn
lower the weight until knees pass parallel together. Slowly press out against the pads,
(Knee pain, keep range comfortable) Press pause and return to centre.
back to starting position and repeat.

Sit tall, abs tight, shoulder blades drawn With one leg on raised platform, stand tall,
together. Squeeze weight into centre, pause abs tight, chest up (careful not to arch your
and slowly return back to stretch position. back) Slowly lower to ground and use glute
to return to upright. Switch Legs.
DAY 1 LOWER BODY
BOX SQUATS 3X10 STEP UPS 4X10

With or Without Weight (front or back), Abs One leg at a time, slowly step up pressing
tight, chest tall. Slowly squat to box or through your gluten and hamstrings, pause
bench, lightly tap without sitting. Power and return back down. 10 reps then switch
through glutes to stand back upright. legs.

CALF RAISES 3X15

With or Without weight, stand on a bench or


box with balls of the foot. Press heels high to
engage the calves, return back down
allowing the ankles to go lower.
DAY 2 Upper Body
BENT OVER ROW 4X12 CHEST PRESS 4X12 SHOULDER PRESS 3X12

Use a bench or box. Keep


Bench or Box. Lay flat on Sitting on a bench or box,
shoulders and hips level,
your back, bring weights to start with arms/elbow bent
start from arm straight,
chest height, arms straight. at 90*. Press overhead
slowly pull weight back
Slowly lower weights until until weights touch each
squeezing the shoulder blade
elbows make a 90* angle. other ** careful to not
into the middle of the back
Press back up to starting shrug your shoulders **
and bending the elbow,
position. return to 90* and repeat.
return and repeat.
DAY 2 Upper Body
BICEP CURLS 3X10 TRICEP KICK-BACKS 3X10

Stand Tall, keep chest high, abs tight. Curl Bend forward, knees lightly bent, keep elbows
weight slowly towards shoulders, slowly into side. Start with a 90* bend and extend arms
return back to start. Repeat. back, slowly return to start. Repeat

FRONT RAISES 4X10 LATERAL RAISES 4X10

Stand tall, abs tight, slowly lift weights up to Stand tall, abs tight, slowly lift arms out to
shoulder height with straight arms, slow your sides to shoulder height, slow return to
return to start. Repeat. start. Repeat.
Day 3: Whole Body Circuit
4 TIMES THROUGH
CIRCUIT #1

Jump Squats x 15 Plank Hold 25sec Burpees x 10


4 TIMES THROUGH
CIRCUIT #2

Bicep Curl to Shoulder Press x 12 Jump Lunges x 10 each leg Russian Twists x 12

Complete each circuit 4 times with a 30sec


break between sets. Keeping heart rate up
and muscles warm, sweat it out!
DAYS REPS WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8
DAY 1: LEGS
LEG PRESS 3X12
ABDUCTION 4X15
ADDUCTION 4X15
SPLIT SQUATS 3X12
BOX SQUATS 3X10
STEP UPS 4X10
CALF RAISES 3X15
DAY 2: ARMS
BENT OVER ROW 4X12
CHEST PRESS 4X12
SHOULDER PRESS 3X12
BICEP CURLS 3X10
TRICEP KICK-BACKS 3X10
LATERAL RAISE 4X10
FRONT RAISE 4X10
DAY 3: WHOLE BODY CIRCUIT
COMPLETE CIRCUIT 4 TIMES AROUND
JUMP SQUATS 15
PLANK HOLD 25 SEC
BURPEES 10
BICEP CURL TO SHOULDER PRESS 12
JUMP LUNGES 10 EACH LEG
RUSSIAN TWISTS 12

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