Boost your training

Custom Training Plans Tailored to Your Goals

A well-structured workout program provides clear guidance, and ensures balanced progress by targeting key areas for improvement, while minimizing the risk of injury. With a personalized approach, you’ll achieve your goals more effectively and efficiently.

If you're not interested in personal training sessions but want an expert-designed, self-guided program, this is the ideal choice. After completing a survey to clarify your unique goals and needs, I'll create a personalized plan just for you.

You also have the option to schedule a virtual consultation for a face-to-face discussion about the creation of your program. ​

App screenshot

Workout 1: Upperbody

DB Bench press 3x8-10

  • Keep core and glutes tight to ensure proper leg drive and stability.
  • Wrists always above the elbows
  • Arms perpendicular to the floor when straight

DB SA Bench Supported Row 3x10 L/R

  • Try to keep back straight
  • Elbow close to the ribs
  • Move slowly on the eccentric part of the movement (slowly on the way down)

Pullup Machine or Cable Pulldowns 3x10-12

  • Keep good posture without excessive arching or rounding of the spine
  • Hands just a bit wider than the shoulders for overhand grip
  • Hands as wide as the shoulders for underhand grip

SA DB OH press 2x12 L/R

Instead of seated OH press, I suggest single arm OH press, as it encourages core engagement and is better suited to your current stage of training.

  • Ensure your arm is perpendicular to the floor when straight.
  • Soft knee bend, no low back arching.
  • Elbow in line with the ear when pressed all the way up.

Superset Biceps curls to Tricep Pushdown 2x12

  • Soft knee bend when curling
  • Elbows close to your torso (not flaring out)
Questions and concerns? Email → support@coachchrisfitness.com