top(); ?>




strength training
customized programs

The Global Health and Fitness (GHF) Strength Training Programs are customized to your experience and fitness level, goals and personal interests, and time and equipment availability. You can choose from the below exercise routines to implement a very effective program that is right for you.

As a GHF member, you can also receive "6 days per week" programs, "dumbbell workouts", and special exercise routines customized specifically to the equipment you have available. This is easily done through the unlimited personal fitness consulting we offer all members.

Simply select the results you wish to achieve, your fitness/experience level, and the number of days per week you want to train from the following list of workouts. Please note that some of the exercise's video demonstrations and instructions require membership access. To find out more about GHF membership, please visit our Membership Information section.

Right Nav
GENERAL FITNESS (muscle strength, endurance, and tone)
PHASE 1: BEG 2 days/week 3 days/week 4 days/week
PHASE 2: BEG/INT 2 days/week 3 days/week 4 days/week
PHASE 3: INT 2 days/week 3 days/week 4 days/week
PHASE 4: INT/ADV 2 days/week 3 days/week 4 days/week
PHASE 5: ADV 3 days/week 4 days/week 5 days/week
PHASE 6: ADV 3 days/week 4 days/week 5 days/week
PHASE 7: ADV 3 days/week 4 days/week 5 days/week
PHASE 8: ADV 3 days/week 4 days/week 5 days/week
       
BODYBUILDING (muscle strength, size, and tone)
PHASE 1: BEG 2 days/week 3 days/week 4 days/week
PHASE 2: BEG/INT 2 days/week 3 days/week 4 days/week
PHASE 3: INT 2 days/week 3 days/week 4 days/week
PHASE 4: INT/ADV 2 days/week 3 days/week 4 days/week
PHASE 5: ADV 3 days/week 4 days/week 5 days/week
PHASE 6: ADV 3 days/week 4 days/week 5 days/week
PHASE 7: ADV 3 days/week 4 days/week 5 days/week
PHASE 8: ADV 3 days/week 4 days/week 5 days/week
       
STRENGTH AND POWER (muscle size and strength)
PHASE 1: BEG 2 days/week 3 days/week 4 days/week
PHASE 2: BEG/INT 2 days/week 3 days/week 4 days/week
PHASE 3: INT 2 days/week 3 days/week 4 days/week
PHASE 4: INT/ADV 2 days/week 3 days/week 4 days/week
PHASE 5: ADV 3 days/week 4 days/week 5 days/week
PHASE 6: ADV 3 days/week 4 days/week 5 days/week
PHASE 7: ADV 3 days/week 4 days/week 5 days/week
PHASE 7: ADV 3 days/week 4 days/week 5 days/week
PHASE 8: ADV 3 days/week 4 days/week 5 days/week
       
HOME/TRAVEL (general fitness program that can be done anywhere)

Each exercise routine is 12 weeks in length (except the Home/Travel program). When you've completed your first 12 weeks (Phase 1), you can go on to the next 12-week program (Phase 2), and on to Phase 3 and Phase 4, and so on; or develop your own program by following the principles and guidelines in the Strength Training Component (on-line "how-to" manual) and the exercise instructions and the video demonstrations. And feel assured, our fitness experts will personally help you every step of the way! Phase 9 is coming soon!

Each 12-week exercise routine includes the exercises you should do for each muscle group, the number of sets and repetitions you should do to achieve your goal, and the order in which you should perform the exercises. In addition, you'll find a program explanation (what, why, when, in which order, how often, etc.) for each of the 12-week programs. You can even print the entire 12-week program with one click of a button! You can also print out each workout and take it, along with the exercise instructions, to your health club.

Each of GHF's 12-week Customized Programs can be downloaded and used with Protrack 2002 as workout templates, making it very easy and convenient to document your workouts and the results you'll soon achieve. Protrack 2002 is an easy-to-use fitness tracking software that keeps detailed records of your workouts, personal measurements (e.g., bodyfat, bench press max, etc.) and nutritional information, while letting you view, print, or analyze this information with graphs and reports on your computer. Protrack 2002 has a retail value of $32.95 but is absolutely FREE to you as a GHF member!

leftNavclose(); ?> topNav('programs'); ?>