Free example of program

I like to help people by creating training programs for them. 

Most program I create are for 10-12 weeks and with a deload week around week 5 or 6. 

I customice the program after what the person wants, but I allways tries to make programs that are balanced and train the whole body during the week. I like both full body, upper lower and push-pull-legs splits. And I often combine these depending how often the person wants to train.

For most people I recommend to train at the gym atleast 2 times a week and atleast one day pure cardio. But of course what I recommend depends on what goal the person has with the training. 

Here I have put an example of excercises that you can use if you wan't to train three times a week with gym training and 1-2 times a week cardio.

Then progressive overload a bit each week and after 5 weeks take an deload week and then repeat from week 7. Make week 12 easier and test your strength at week 13.

You can do variations on the excersises and different reps and % different weeks.