Everwell Nutrition
12 Week Strength Program
Four workouts a week with dumbbells and bands, at home or at the gym. Log your weights, check off each workout, and watch yourself get stronger.
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How this program works
- 4 workouts a week: 2 lower body days and 2 upper body days. Take a rest day between workouts when you can.
- Warm up every time. It only takes a few minutes and gets your joints ready to work.
- Supersets: do the exercises in a group back to back, then rest. Repeat the group for all of your sets.
- Pick a weight where the last 1 to 3 reps of each set feel hard, but your form still looks good.
- Keep progressing. When you can hit the top of the rep range on every set, go heavier next time. Your muscles grow when they're challenged.
- New exercises every 4 weeks keep things challenging (Weeks 1-4, 5-8, and 9-12).
- Your log saves on this device in this browser. Use the same phone or computer each time to see your past weights.
Choose your week
Choose your workout
Check with your doctor before starting a new exercise program. Questions? Email [email protected]
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