Pre program guide

1. Your goal should always be muscle failure
2. Focus on 1-2 muscle groups per day
3. Keep your workout sessions between 20-30min

Methods Used

1) 20-10-10-10 method

Your first set you aim to do about 20, but do more if you can until you reach muscle failure

Then rest only 10 seconds

Then do 10 reps

Then rest only 10 seconds

Then do 10 reps

Then rest only 10 seconds

Then do 10 reps

2) Pyramid 4 method

You need to forces working independently of each other.

The one arm will stay stationary while the other arm performs a certain number of reps, starting with 4 reps. After the first 4 reps, the arms will switch roles, with the one that completed the 4 reps now stationary, and the other one doing 4 reps. Work your way down to 3-2-1 and finish off with a few reps altogether.

3)Stinging Triplets

With any given set, keep the last 3 reps static (for 3 seconds at a time) in the most contracted position of the given movement. This is guaranteed to sting and help you achieve muscle failure in no time at all.

Amount Of Workouts Per Muscle Group

Always try and do between 3-4 different workouts per muscle group.

Suggested Program Structure

You can come up with your own structure or follow one we suggest:

Day 1: Legs

Day 2: Chest & Core/Abs

Day 3: Back

Day 4: Shoulders & Calves

Day 5: Arms & Core/Abs

Choosing Your Workout Spot

You can basically use the XZQ bands wherever you can find structures that you can anchor the bands to. Whether this is your neighbor's fence, a structure withing the gym or a children's playground. You'll be able to easily identify new spots as you familiarize yourself more with the bands.

ALWAYS try and find new places to workout, this is all part of the adventure and will assist in keeping things interesting for you. By exposing yourself to new places, you'll expose yourself to new ideas & experiences.