This workout plan is based on a 5-day week training split and is designed for those with basic training knowledge who are familiar with conventional exercises and gym equipment.

This plan includes:

• Mobile-friendly fitness plan
• Nutrition Guide
• Training Check-list (To track your own progress)

This plan contains some weight training and also some functional training which is crucial for daily tasks and is integrated into this program. This plan includes effective techniques like supersets and antagonistic muscle training, which I found gave me some remarkable fitness results. It's also a foundation for some of my advanced training plans.

Supersets involve consecutive exercises without rest You would rest after completing both exercises. This optimises time and has many benefits like the following:

• Lifting at 70-85% of your max promotes form and endurance.
• Enhances muscular endurance and conditioning.
• Stimulates metabolic stress and muscular fatigue.
• Burns more calories, improving body composition and cardiovascular fitness.

PLEASE NOTE: Before starting any exercise and nutrition program, it's important to consult your physician. SYZ and Fitness disclaim any responsibility for injuries resulting from improper form or pre-existing injuries while following the advice or suggestions within this program's content. Your safety comes first.