LEVEL 1 PROGRAMMING

This outline is built with a little for everyone. Phase 1 can be 2 weeks, or 12, Depending on where you come into it. Where you were, and what your body is ready for. That goes for each iteration. This is just the basics. Contact me if you want a free consult, want me to design a training program for you, or need help dialing in your nutrition.

Ultimately, Yes, you are what you eat. Processed foods of both food and chemical origin affect each person differently.

The effects of processed sugar outside of infrequent minimal amounts and the impact on the body are evident in the science.

Genetics make a difference.

Your body will take 24-48 hours to recover. Overtraining is something that took me years to recognize. Rest, and hydration paired with the right nutrition can eliminate a lot of wasted time. Customizing your workouts and having someone guide you and hold you accountable along the way will eliminate a lot of pain, and time.

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Phase 1- Something for everyone

Toxic Fitness-Phase 1 free introduction

Phase 1: Reintroduction (2 days a week)

Days per Week: 2
Focus: Full Body

Week 1-2:

Monday:
- Warm-up: 10 minutes of light cardio (e.g., brisk walking)
- Full-body workout (light weights, higher reps):
  - Bodyweight Squats: 3 sets x 12-15 reps
  - Push-ups: 3 sets x 10-12 reps
  - Lat Pulldowns (Machine or Bands): 3 sets x 12-15 reps
  - Plank: 3 sets x 30 seconds
- Cool down and stretch
Thursday:
- Warm-up: 10 minutes of light cardio
- Full-body workout (bodyweight or light weights):
  - Lunges: 3 sets x 12-15 reps (each leg)
  - Dumbbell Bench Press (or Machine): 3 sets x 12-15 reps
  - Body Rows (using a Smith Machine or TRX): 3 sets x 12-15 reps
  - Side Plank: 3 sets x 20 seconds (each side)
- Cool down and stretch

Phase 2: Building Momentum (3 days a week)

Days per Week: 3
Focus: Full Body

Week 3-6:

sets x 10-12 reps
Body Rows (more challenging variation): 4 sets x 10-12 reps
Bicycle Crunches: 3 sets x 20 reps
Cool down and stretch
Friday:
- Warm-up: 10 minutes of light cardio
- Full-body workout (progress exercises):
  - Barbell Back Squats: 4 sets x 8-10 reps
  - Bench Pres

Phase 3: Optimization (3 days a week)