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WEIGHT TRAINING

On the BFL program, you’ll alternate the weight training plan with our 20-minute aerobic solution. As the weeks go on, you will be able to lift heavier weights and move better as your fitness level improves.

PLANNING YOUR WORKOUTS

On weight liftingdays, you’ll alternate between upper and lower body workouts. Your upper body training will focus on 5 muscle groups: chest, shoulders, back, triceps and biceps. Lower body workouts will focus on 4: quadriceps, hamstrings, calves and abs.

You’ll perform two exercises for each major muscle group per session. For example, if it were upper body day, you’d select 2 exercises for each of the 5 muscle groups, resulting in 10 exercises total. On lower body days, you’ll do 8 workouts total.

THE 45-MINUTE SESSION

Want to know more about how to gauge your intensity level?

VIEW BFL INTENSITY SCALE

Select one exercise and conduct five sets with it, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight and do 12 reps. Immediately perform another set of 12 reps for that muscle group using the second selected exercise.

SET 1

Exercise 1

12 reps at Intensity Level 5

Rest 1 minute

SET 2

Exercise 1

10 reps at Intensity Level 6

Rest 1 minute

SET 3

Exercise 1

8 reps at Intensity Level 7

Rest 1 minute

SET 4

Exercise 1

6 reps at Intensity Level 8

Rest 1 minute

SET 5

Exercise 1

12 reps at Intensity Level 9

No rest

SET 6

Exercise 2

12 reps at Intensity Level 10

Rest 2 minute

For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between, wait two minutes before moving on to your next muscle group, complete this pattern five times for the upper body training experience and four times for the lower body training experience.

VIEW BFL INTENSITY SCALE

TRACK YOUR PROGRESS

Using the progress sheets below or using our online tracking tools to record all of your workouts, being sure to indicate what exercises you selected and how much weight you lifted.

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TRANSFORM YOUR LIFE IN JUST 12 WEEKS

Ready to take what you’ve learned and get started on your life-changing transformation? Create an account to access online tracking tools, connect with the BFL community, and start your 12-week challenge today. You won’t regret it!