Gains Getters » GatorCare

June 9 – June 22

Gains Getters Program

Welcome to Gains Getters! We look forward to taking your fitness journey to the next level. We'll be teaching proper weightlifting forms and techniques to leave you strong and confident at the gym!

Getting Started:

For this program, you’ll need access to a gym. Make sure to find a gym that works for you! Whether it’s close to home or close to work, accessibility is the most important factor.
View weekly information by clicking the cards below to learn about workout splits and fitness education.
Follow the dates, depending on which works best for you, in order to complete the workouts.

Week 1

Week 2

Week One: June 9 – June 15

Beginners Tips

Review the workouts beforehand! Knowing which exercises you want to do and what machines you need to use helps you save a lot of time and brings up your confidence since you’ll already know what you want to do and when!
Ask for a gym tour from staff to get accustomed to where all the machines are. A new gym can be difficult to manage so take advantage of newbie privileges!
Remember that no one is looking at you! Most people go to the gym to work on themselves! It’s easy to feel self-conscious and that all eyes are on you but remind yourself that everyone is in their own world. Keep your head up and focus on your workout!
Start low on weights! You don’t want to run the risk of injury by doing too much on your first week! As you start going to the gym, take some time to play with the machine and see what works! Build your technique first before you build up the weight!
Complete your reps and sets! Throughout the program we will be doing 3 sets of 10-12 reps. This means you will do the exercise 10-12 times, take a 60-90 second rest, and repeat it 3 times.
Most importantly, have fun! Smile because of all the gains you’re going to get!

Start Here!

Welcome to Gains Getters

Click below to learn more about the structure of this program and what you can expect!

Info

Muscles and Machines

Learn about what muscle groups you are going to target and which machines help you do that!

Choose a day: June 9 or June 10

Workout 1: Push Day

It’s a push day so that means we are hitting chest, shoulders, and triceps! Click below to follow our workout plan!

Choose a Day: June 10 or June 11

Active Recovery

Pick a way to actively recover without over working your muscles by selecting an option from the sheet below!

Choose a Day: June 11 or June 12

Workout 2: Pull Day

It’s a pull day so that means we are going to be focusing on out back and biceps! Click below to follow our workout plan!

Choose a Day: June 12 or June 13

Active Recovery

Pick a way to actively recover without over working your muscles by selecting an option from the sheet below!

Choose a Day: June 13 or June 14

Workout 3: Leg Day

It’s a leg day so that means we are going to primarily target our quads, hamstrings, and glutes! Click below to follow our workout plan!

Choose a Day: June 14 or June 15

Active Recovery

Pick a way to actively recover without over working your muscles by selecting an option from the sheet below!

Here are downloadable pdfs for Week 1 workouts:

Gains Getters Week 1 Push

Gains Getters Week 1 Pull

Gains Getters Week 1 Legs

Gains Getters Week 1 Active

Week 2: June 16 – June 22

Start Here!

Gains Getters Week 2 Push

Gains Getters Week 2 Pull

Gains Getters Week 2 Legs

Gains Getters Week 2 Active