Welcome to the last challenge of the year, #FBKFinishStrong! We’re SUPER excited to end the year happier, healthier and STRONGER, together! Over the next 8 weeks, you will build a foundation of strength from hypertrophy training that will leave you feeling strong, empowered, and confident.
PROGRAMMING
These workouts are the perfect recipe for encouraging muscle protein synthesis, aka building muscle to get that “toned” look! We have strategically programmed this challenge so that you can see some serious strength gains by practicing these functional, compound movements.
If you’re coming from #FBKOneHourCloser, you can expect #FBKFinishStrong to be a little more challenging, in different ways. You will most likely be lifting a little heavier due to the moderate rep ranges (8-12 reps) and longer rest times compared to #FBKOneHourCloser.
WEEKLY WORKOUTS
You will view your weekly workouts in the app under “home” or “gym” version, whichever you pick for that day! You’ll see that the current and previous weeks are available, but the weeks ahead are locked. Each Sunday at 12:01 am EST, you will see the upcoming week unlock and that is when you can view the workouts. There will be 5 workouts a week with 2 full rest days. Make sure to take those rest days as they are essential to your progress and recovery! If you have the urge to work out on rest days, try meditating, going for a walk, or doing some light stretching + mobility work.
We always suggest reviewing the workouts before heading to the gym so you have a plan in place and feel confident walking in! If you are doing this challenge with a coach, it’s a good idea to review the workouts before your check-in in case you have any questions or need alternative exercises!
Our split this challenge is focused on strength-training 101, broken into two segments so you can reap the benefits of progressive overload! This is the best way to maximize your progress. So, buckle up, settle in, and focus on perfecting your form each week, increasing time under tension, and lifting heavier. We promise the repetition will be worth it. You can expect some extra soreness on week 5 from the change in workouts, so be prepared 👀
TRAINING SPLIT
Here’s your #FBKFinishStrong split! Get ready for the gains 💪
Weeks 1-4
Day 1: Upper Body + Core | Delts / Core
Day 2: Lower Body | Quads / Glutes / Calves
Day 3: Upper Body | Biceps / Triceps
Day 4: Upper Body | Back / Chest
Day 5: Lower Body + Core | Hamstrings / Glutes / Core
Weeks 5-8
Day 1: Upper Body | Chest / Triceps
Day 2: Lower Body | Hamstrings / Glutes / Calves
Day 3: Upper Body + Core | Back / Biceps / Core
Day 4: Upper Body | Shoulders/Triceps
Day 5: Lower Body + Core | Quads/Glutes/Core
NUTRITION
Whether you are coached or uncoached, it’s really important that you stay on top of your tracking! We want you to be within +/- 5g of your carbs and protein, and +/- 3g of your fats. It’s imperative to your performance and recovery that you hit your goals. Hypertrophy training takes a lot of energy and energy comes from your food!
CARBS are your body’s main source of energy, so there is nothing to be scared of when consuming them! Foods like whole grains, fruits, and veggies fall under this category!
PROTEINS help your body repair tissues while also aiding in digestion, energy production, and muscle contraction! These food sources are a main reason why your muscles repair and grow. Foods like tofu, meats, and dairy fall under this category!
FATS are essential to your body to support cell function, help regulate hormones, and also help your body absorb certain vitamins! You want to focus on reducing saturated fats and incorporating more unsaturated fats like seeds, nuts, and oils.
Putting together a grocery list under each category will help you have a well-balanced pantry! Check out our grocery list to get started!
WE’RE ALL IN THIS TOGETHER
We all have nerves when it comes to a new routine, but the FBK team + fam is here to help! If you have any questions, comments, or concerns - please reach out to us at any point at support@fitbykaty.com We also suggest joining the #FBKFinishStrong Facebook Group so you can stay connected with other challengers on your journey. Learn more about #FBKFinishStrong from Coach Allison in our recent YouTube video.
