Welcome to your Split Program, team!

➯This is a 9 week Hypertrophy (Muscle Building) Program that alternates between a 3-4-3 day per week system. That means week 1, you do 3 workouts, week 2 is 4 workouts, and then back to 3. This program is split by upper body, lower body, and core days. There is also an optional players choice in your weeks where you have 3 workouts. This style of training is intended for intermediate to advanced trainees who can handle isolating specific focus areas for an entire workout (i.e. arms for 40 minutes). You'll have a lot of variety in this program, working through 8 different workouts over 4 rounds. Workouts are a bit longer in this series, ranging from 30- 45 minutes. You'll need a light, medium and heavy set of dumbbells (there is optional equipment listed below, but not at all required). 

Equipment: A Set of Light, Medium and Heavy Dumbbells.

(Optional Equipment: Pull Up Bar, Bench, Box/couch/stool, Resistance Band, Thera Band, Barbell + Plates).

KEY POINTS:

• This program is built with intermediate to advanced trainees in mind.
• Always remember that if you need to adjust your weekly workouts, you have that ability (i.e. If you can only do 3 workouts/WK, or you want to do 5, you have the ability to rearrange your calendar to suit your weekly workout regime).

STRUCTURE OF THE 9 WEEK PROGRAM:  

⭐3/4/3 Days a Week of Workouts

⭐30-45 Min Workouts

⭐8 Day Rotation of different workouts for 4 Rounds over 9 weeks (workouts are mostly weight training, with a few mix ups of higher intensity work, and a Players Choice Option). You will not be bored with this one! 

What else is included in this 6 week program?

1. On Demand Workout Library Access: 100+ Workout Options.
2. Personalized Calendar: structures your workouts for you & gives you the ability to swap workout days to suit YOUR lifestyle.
3. Change Fitness App Access: upload progress photos, body metrics (weight, body fat percentage and more), your own food Journal & Cronometer Integration to track your macros & calories.
4. Apple Health & Google Fit Integration to track steps.
5. Ability to track any extra workouts you do (I.e. Hockey scrimmage, Run, Yoga, wakeboarding, mountain biking, etc).
6. Countdown Feature: for tracking specific goals and timeframes around completion dates.

What is not included?

1. Access to individual coaching services.
2. Change Fitness Community Members Group

* For access to these and more programs and challenges, please see our "All Inclusive Monthly Memberships" where you get FULL access to the Change Fitness app ad ALL of our programs (15+ : 6-12 Week Programs).

* Note: You will have access to the Change Fitness app and your 9 week program for 12 weeks after your purchase date. This allows for ample amounts of time to complete the program, however, if more time is required due to unforeseen circumstances, you may speak with Steph to extend your dates :)