The following workout plan is three months long, and is based off a periodization program.
What does this mean exactly? Well, let's just ask Dr. Google...
"Periodization is the idea systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressive cycling of various aspects of a training program during a specific period. "
In order to develop an amazing back side, it is imperative that your posture (foundation) is strong. Do you remember which house in the three little pigs lasted the longest?
I want you to think of your body as the same way. Your body is your house, it is where you have to go every single day and if we have a weak foundation, then eventually everything will crumble (just like the first piggy). Especially, if we have to deal with some type of stressor or adversity, i.e the big bad wolf! And in this current world, stress and adversity are awaiting us at every corner (hopefully that doesn't involve any wolves though). Remember, your body is your house and in order for that house to sustain the effects of time, it must be built on a solid foundation. The reason buildings are able to withstand nature is due to building's perfect alignments; everything is stacked perfectly in order. Your body requires the same thing, and when your posture improves, so will your body composition. This increase in muscle mass will help increase your metabolism and melt away fat revealing a body you can be proud of.
The first month of this program will build you that strong foundation. In the following month, we will test out that foundation and see if you are strong enough to handle the big bad wolf aka adversity. In the final month, we up the intensity even more and force your body to adapt to new challenges. By constantly challenging your body in various ways, it forces you to burn fat and build more muscle. It is important to realize that the gym is where you go to break down your body and the bedroom is where you go to get stronger. The body needs adequate rest, so make sure you are getting to bed before 10:30pm to maximize recovery. If the body doesn't recover, then it can't get stronger. The easiest way to get a better body is through sleep. If the body isn't strong enough to adapt and you feel the exercises are too hard then go back to the previous month for a couple weeks. Feel free to spend three to six weeks for each program, but I recommend taking at least four weeks per month. Nevertheless, I know some people are stronger than others so base it off your own progress. In addition, make sure you follow the workout plan to a "T". I spent many hours writing it in a particular way so that you could get the best results possible. Overall, the most important thing is that you trust the process and have patience. I can guarantee you that if you follow the nutritional/ lifestyle guidelines and workout plans that are given then you will get in the best shape of your life. You will be amazed by the person you become. Three months from now you are going to be stronger, sexier, and happier. All you have to do is have patience and enjoy the journey.
Last but not least, "Remember your story and transformation can inspire millions of people to make the change they so desperately need. We all need help in this world and sometimes when we see others overcome adversity, it motivates ourselves to do better. I know that when I hear stories of success it gets me jacked up like five cups of coffee. It is your job and purpose to help others and the easiest way to do this is by sharing your story. We love nothing more than an underdog story, when the odds are stacked up against someone. but they are able to pull through and overcome it. You can be the hero in the story, you can be the underdog who inspires millions. It starts with one person and that person is you."