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RAM Coaching

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This Push, Pull and Legs program will involve 3 high volume workouts. Push Day will focus on Chest, Shoulders and Triceps. Pull Day will focus on Back, Biceps and Rear Delts. Leg Day will obviously be focused on the legs.

Strength

Hypertrophy

3 Days

4 Weeks

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Push Pull Leg 3 Day Program Phase 1

Block 1

Training program designed to help you lose weight and gain muscle!

Fat Loss

Full Body

12 Weeks

6 Week Blocks

Shred

5 Days

Ultimate Fat Loss Program

Focus on progressive overload with reduced reps make sure you're trying to increase weight.

Block 2

This upper lower split has 4 workouts a week. You’ll be hitting each muscle group twice a week focusing on building strength and muscle.

4 Days

4 Week Block

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Upper Lower Program Phase 1

Training program focussing on building glutes & incorporating ab work to help with midsection definition.

Glutes

Progressive Overload

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Glutes & Abs Program

Training program focussing on increasing strength
6 weeks - 5 working, 1 deload before beginning block 2 

Compund Lifts

Strength Program

Maximise your time in the gym with this 3 day a week full body split. Train efficiently but train hard in all 3 sessions. I would suggest you have at least a 1 day rest between workouts.

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Full Body Program Phase 1

Training program designed to help you with an overall sculpted body!

Sculpt

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Sculpt Your Body Program

Training program focussing on building muscle mass

Mass

Growth

Mass Program

Program designed for those who love training from home
Dumbbells and Resistance Bands Required - Circuit Style Workouts

At Home

Circuits

At Home Workout

Increasing intensity by adding in a round and increasing working time & decreasing rest time