4x / Week Full Body + Cardio - 16 week program

A comprehensive four-day plan combining full-body resistance training with programmed cardio sessions to enhance strength, endurance, and overall conditioning. The programme is designed to develop muscle across all major groups while supporting cardiovascular fitness, making it suitable for anyone seeking a complete and balanced approach to training.

Sessions are planned for 60–90 minutes, typically closer to 60 minutes, allowing you to train effectively and consistently without unnecessary time demands.

Each session is clearly laid out, including sets, reps, RPE targets, and rest times, allowing you to track progress and apply progressive overload effectively throughout the 16-week structure.

What’s Included

• 16-Week Training Plan (two 8-week progressive blocks)

• Warm-Up and Movement Preparation Protocols

• RPE and Progression Guidelines

• Key Anatomy Section to support exercise understanding

• FAQ and Exercise Substitution Guidance

• Injury Management and Training Advice

• Direct Video Demonstration Links for all exercises

Author: Tom Woodham, Physiotherapist (BSc Hons) and Strength & Conditioning Coach

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