Study Tips:

This fitness plan is translated from the BODYGUILDING website and is guided by coach Chris. The teaching process lasts for 12 weeks, with a total of 84 days of fitness exercise plan.
The plan is aimed at people who lose weight and gain muscle, and is suitable for exercising in the gym. If you are exercising at home, you can use http://www.jirou.com/baodian.html instead of the relevant part movements.
This set of plans will guide you step by step to strengthen yourself. I believe that through this study, you will be able to arrange your own fitness plan freely in the future.

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Tips for this plan:

●The meaning of reaching exhaustion below is that although you really want to do it, you can't do the next one. For example, "3 sets to failure, 12-15 reps" means to do three sets, with the number of times in each set being controlled at 12-15 times, and at least 12 reps. You want to do the thirteenth rep but can't complete it, or You can do up to 15 reps. The sixteenth rep is the one you want to do but can’t do.

●Use 70% of your maximum weight for the warm-up set!

●The rest time between sets should be kept at 1-2 minutes, but make sure you can complete the next exercise!

●It is recommended to buy a knee joint protection bandage!

●Slight soreness after exercise is normal, please note that it is not a stinging pain.

●Be sure to do some relaxing and stretching leg exercises after exercising.





Day One: Leg Plan:

Aerobic exercise
20 minutes

Leg press
4-5 warm-up sets, 10-12 reps
3 sets to failure, 12-20 reps

Seated leg curl
2 warm-up sets, 15 reps
3 sets to failure, 12-15 reps

Prone leg curl
2 warm-up sets, 15 reps
3 sets to failure, 12-15 reps

Leg flexion and extension
2 warm-up sets, 15-20 reps
2 sets to failure, 15-20 reps

Hack Squat
2 warm-up sets, 15-20 reps
3 sets to failure, 20-30 times

Aerobic exercise
20 minutes

Nutritional supplements:

Pre-workout nutrition

One cup of green tea, 5 grams of creatine.