Unlike every other gym you’ve ever been to in your entire life, we have a suggested program for you to follow — an official workout, if you will. Most gyms don’t care enough about getting you results so they just rent you the equipment while you’re there. We’re different. We don’t do that.
Here’s the official Formosa Fitness workout if you don’t have a legitimate plan that you’re already following:
Feel free to enlarge that if you want.
I wrote it based on my years of training people, looking at what they needed, looking at what they wanted, and most importantly looking at what they were doing — which was mostly wasting time and effort. Far too many people are majoring in minor things or being led astray by things that look cool. Just because a women shows her breasts and has a six pack doesn’t make her a fitness expert and just because a guy takes off his shirt to show his tattoos while throwing a barbell around doesn’t make him a badass no matter how many Youtube videos they have.
The above workout is extremely flexible because I wrote it in a “choose your own adventure” format. Want to work out five days a week? Follow the plan as written. Want 4 days a week? Cut out day 3. Want 3 days a week? Then just pick any 3 days. Want two days a week? Do day 1 and day 5. Want to emphasize fat loss and conditioning? Do the daily one strength move and then skip down in each workout to the conditioning section. Want to emphasize strength? Do the daily strength lift and the assistance work but skip the conditioning. Want to look like a badass Crossfitter without puking or getting injured? Do the whole workouts as written.
There is a ton of meat in this program and you could follow it while making solid gains for years. So stop with the hour long dumbbell curl workouts and follow something like this that will get you solid results.