Miner Fitness' Upper/Lower Strength & Hypertrophy Program
Puchase includes a 30 min coaching call!You'll have the opportunity to ask all your fitness questions so I can help guide your fitness journey. Once purchased, you can book here: https://www.minerfitness.com/booking-calendar/ebook-program-coaching-call
WHY THIS PROGRAM?
- Customizable Workouts: I've carefully crafted this plan, drawing from my personal experience. They're designed to be modified to suit your needs, ensuring that you can make the program work for you, while focusing on the primary movements.
- Workout Tracking: You are provided with an Excel/Google Sheet template to record your workouts. The sheet lays out the entire program by exercise, weights, sets, and reps. You track it all within the sheet.
- Periodized Programming: The main program is created with Linear Periodization. As a bonus, I have included 2 alternative versions of this program with Weekly Undulating (WUP) and Daily Undulating Periodization (DUP) so you can run this program for extended periods of time and/or for your training preferences.
- Sustainable Progress: The core of this program lies in consistency, adherence, and progression. Whether your goal is to get as muscular as possible or enhance overall strength, the focus is on what works for you, not what others think should work.
- Personalized Coaching: Along with this eBook, you'll have the opportunity to talk with me through a coaching call. This session is designed to address your fitness questions and guide your fitness journey.
- Nutrition Guidance: Understanding the role of nutrition in achieving your goals is crucial. This program includes foundational advice to complement your training with the right dietary choices. While I can’t give you a specific meal plan, I can provide you with general tips for healthy eating as an educator.
WHO IS THIS PROGRAM FOR?
- Trainees looking to simultaneously build muscle and gain strength. They go hand in hand! I consider all 3 main factors of the hypertrophic process; mechanical tension, muscle damage, and metabolic stress. (Schoenfeld, 2010, p. 2857)
- Trainees looking to get rid of all the guess work. I’ve done all the thinking for you! You just need to show up to the gym, work hard, and follow the plan.
- Trainees who have been spinning their wheels. If you been program hopping, trying all these different workouts, stuck in a fitness rut, can't make any gains and/or just saw your progress plateau, this program is for you. Trainees looking to TRAIN. This e-book is not for those looking to just do a workout or just exercise. This is a program. This is training. This is for those ready to commit.
WHO DOES THIS PROGRAM WORK BEST FOR?
- This program works for anyone — the principles of periodization are rooted in the science and utilized at all levels of training.
- This specific program will run most optimally for those in the beginner, novice, & intermediate categories. It is not tailored for general populations in the advanced or elite levels of strength. It is meant to get you to advanced!
WHO IS THIS PROGRAM NOT FOR?
- If you just want to feel comfortable at the gym doing fluff and puff isolation/accessory work.
- If you can’t commit to the program. Do not run my program if you can’t follow through on a game plan from start to finish.
- If you are a complete beginner and have never lifted before, this program is not meant for you. (Please reach out and I can direct you to free resources that outline optimal beginner training OR consider being coached by me to make sure you optimize your ‘beginner gains’)
EBOOK PROGRAM TABLE OF CONTENTS
1. PREFACE
My Approach to Fitness
2. INTRODUCTION
What is the goal of this program?
3. PREPARE FOR SUCCESS
The 3 Pillars of Achieving Your Muscle & Strength Goal(s)
4. NUTRITION
My Nutrition Philosophy
Grocery List/Meals
How to Make Your Own Meal Templates
5. THE WARM UP
How to Warm Up
General Lower Body Warm Up
General Upper Body Warm Up
Specific Movements Warm Up
6. THE TRAINING PROGRAM
The Program Template
Schedule + Options
What are my sets, reps, weight?
The Exercise Options
Other Key Components/Topics of the Program
Post-Program Progression
7. CARDIO
8. CORE/ABS
9. FAQ
10. GLOSSARY
11. REFERENCES
You will receive a link to download the eBook in the 'Thank You' page of the checkout, along with an emailed link that will last for 30 days. The link to the Google Sheet Program template is provided in the eBook.
Reviews
A lot of people are going to get stronger and better following your program and guidance. I love the opportunity to give clients an exercise selection. It gives them freedom to customize and hit things that are meaningful to them. Empowering clients and patients is huge in my opinion in the fitness world. Giving them some degree of control accomplishes that.
Everett’s weight management strategies, strength training expertise, and comprehensive, tailored approach are miles ahead of other trainers I’ve interacted with.
Following this program has been a game-changer for me. All I had to do was show up and follow the plan laid out, which made staying consistent at the gym not just easier, but actually enjoyable again. Thanks to this structured and straightforward approach, I've not only stuck with my workouts but also
hit a new personal record on my bench press and pull ups. It’s also really motivated to me get back on track with eating healthier, too. Huge props for creating a program that delivers real results! Thank you brother!
Let me tell ya, this book has been a revolution in terms of my fitness adventure. I found myself on a long term plateau on my PRs, but applying the principles in the book and just simply following the program has helped me crush new PRs. I didn’t think I’d ever get back to my peak of 315 on bench and now I’m even smoking past that. This program is no joke. It’ll change your life.
This book is an amazing resource and perfectly explains everything you need to know to get in shape!