5x/ Week Upper Lower + Cardio - 16 week program

This training programme is designed to improve both strength and cardiovascular fitness through a structured, evidence-based approach. The plan combines upper and lower body resistance sessions with programmed cardio to enhance endurance, build muscle, and improve overall performance.

All sessions are designed to be completed within 60–90 minutes, with most taking closer to 60 minutes, ensuring efficient training without compromising results.

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

The eBook will be delivered automatically via email shortly after purchase. Please check your spam, junk, or promotions folder if you do not see the email immediately.