Homeworkout
Included
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Disclaimer
Before beginning any new exercise, nutrition, or dietary supplement program you should
consult a physician first. The information presented herein is not meant to treat or prevent
any disease or to provide the reader with medical advice. If you are looking for specific
medical advice then you should obtain this information from a licensed health-care
practitioner. This publication is intended for informational use only. Enver Florendo and
www.SmartFit.com will not assume any liability or be held responsible for any form of
injury, personal loss, or illness caused by the utilization of this information.
transformations
transformations
contents
Foreword...............................................................................1
Chapter 1:
Training..................................................................................2
How do muscles grow?
Progressive Overload
Training Frequency
Chapter 2: The Workout......................................................5
Compound vs Isolation Exercises
The Big 5
Training Duration
Rep ranges
Workout Structure (Phase 1)
Homeworkout
Chapter 3: Nutrition...........................................................13
Calories in vs Calories out
Calculating your TDEE
Calorie Deficit
Calorie Surplus
Why should we track the food?
Chapter 4: Recovery..........................................................19
How crucial is sleep?
Circadian Rhythm
Chapter 5: Closing..............................................................21
Full Program Inclusions?...................................................22
foreword
I'm putting this free guide because I know what you're feeling right now. If you're reading
this, it only means that you are confused and lost within your fitness journey. I've been
there.
One day I'm following this program and another "fitness guru" tells me another "Fitness
Hack". Eventually, I end up switching programs and hopping on Fad Diets all around the
place.
This costed me years of wasted time, effort, and money. As frustration built up, I started
sorting my way through workout programs and diet plans that are backed up with science.
I am a firm believer that you should not just work hard in your fitness journey but WORK
SMART! Once you finish reading this, I guarantee that you will be equipped to see through
scams in the fitness industry.
Finally helping you get your desired DREAM PHYSIQUE!
Hi! My name is Enver Florendo and I am a fitness coach devoted in helping people achieve
their dream physique not just by working harder, but by working smarter.
1
chapter 1: training
how do muscles grow?
Every time you workout, you create small tears in your muscle fibers. This is done through
the contractions of your muscles. Your body in return, will repair these damaged tissues
and create another layer of muscle tissue around it causing your muscles to grow overtime.
Here is an illustration for you to understand better:
Have you ever had a big wound in your skin or seen someone with it? After some time as it
heals, another layer of skin wraps around it making it bulge in the surface.
Basically that is how your muscles grow.
The basics of muscle growth is:
Weight training (creating micro-tears in your muscles) > proper rest and nutrition > muscle
size increased due to the repairs you body did. This muscle growth process is also known
as "Hypertrophy".
Hypertrophy is classified into two types:
1. Myofibrillar Hypertrophy
2. Sarcoplasmic Hypertrophy
Myofibrillar Hypertrophy
This is a type of muscle growth that occurs in response to lifting heavy weights with low repetitions.
During myofibrillar hypertrophy, the muscle fibers in your body increase in size by adding more
contractile units called myofibrils, which are responsible for generating force during muscle
contractions. This type of hypertrophy results in an increase in muscle strength and power, as well
as an increase in muscle density and thickness. Unlike sarcoplasmic hypertrophy, which is
characterized by an increase in the volume of non-contractile elements within muscle fibers,
myofibrillar hypertrophy involves an actual increase in the size and number of contractile proteins
within the muscle fibers themselves.
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Sarcoplasmic Hypertrophy
Sarcoplasmic hypertrophy is a type of muscle growth that occurs in response to highvolume training with lighter weights and higher repetitions. During sarcoplasmic
hypertrophy, the volume of fluid and non-contractile elements within the muscle fibers
increases, which can result in an increase in the size of the muscle without a corresponding
increase in strength. This type of hypertrophy can give muscles a "pumped" appearance,
which is often sought after by bodybuilders and other athletes looking to increase muscle
size and definition. However, it may not necessarily result in an increase in muscle density
or strength. Sarcoplasmic hypertrophy is often associated with bodybuilding and
hypertrophy-focused training programs, which prioritize muscular endurance and muscle
size over pure strength.
However, according to a scientific study (PMID: 36199287), incorporating both types of
hypertrophy will yield greater results. In this program, we will be doing both.
progressive overload
This part is where most of the people overlook. The concept of progressive overload is that
NO WORKOUTS SHOULD BE THE SAME. This does not mean that you should switch
exercises with every session.
Progressive overload is the gradual increase in stress placed on the body during exercise in
order to challenge and stimulate muscle growth and strength gains continually. This is
achieved by gradually increasing the weight, reps, sets, or difficulty of exercises over time.
By progressively overloading the body, muscles are forced to adapt and grow stronger in
response to the increased demands placed upon them. This principle is key to achieving
consistent and long-term gains in muscle size, strength, and overall fitness.
For example:
You do Barbell Squats on Monday at 100lbs for 6 reps, for the next session, you amp up to
8 reps with the same weight. If you think you can still continue to progress, reduce back to
6 reps and amp up the weight to 105 lbs or by small amounts however you see fit.
This is called the 2-Step-Pedestal Progressive overload. Follow this protocol and you will
surely see your muscle and strength gains skyrocket!
3
However there is a caveat, Progress is not linear. If it was this easy, then everyone applying
this would be easily carrying cars everywhere and wouldn't fit between doors.
The table above is an example of how progressive overload is applied in trainings. The
realistic view of this is that you may experience having the next workout to lower your
weight/reps or "Bad workout days". That's normal, I experience it too.
The important thing is to always strive to either increase the weight or reps from the
previous session.
training frequency
We will be training each muscle group 4x a week. This may be new to you since you might
be working out 5-6 times a week. I will explain why this is the best split.
A 4x a week workout that hits each muscle group twice a week is often considered optimal
for achieving optimal muscle growth and strength gains. This is because this frequency of
training provides enough stimulus for muscle growth while allowing for adequate recovery
time between workouts.
Furthermore, by training each muscle group twice a week, the body is able to benefit from
the muscle protein synthesis response that occurs after exercise, which can last up to 48
hours.
In order for muscle growth to occur, the rate of protein synthesis must exceed the rate of
protein breakdown. This means that the body must be in a state of positive protein
balance, where it is synthesizing more protein than it is breaking down. In the context of
exercise and muscle growth, this means that resistance exercise, along with adequate
protein intake and rest, can stimulate protein synthesis and promote muscle growth.
4
chapter 2: the workout
I know this is one of the highlights of the program you're looking forward to. You're itching
to start the workout, am I right?
But before anything else, I will share with you the very fundamentals about the workouts.
Here, you'll get to know which exercise is better, how to execute each exercise perfectly,
and how to make the most out of these workouts.
compound vs isolation exercises
We will prioritize compound exercises over isolation exercises because compound
exercises involve multiple joints and muscle groups, which allows for greater overall
muscle activation and greater gains in strength and muscle mass. Compound exercises,
such as squats, deadlifts, shoulder press, bench presses, and pull-ups, involve multiple
muscle groups working together to perform the movement. This allows for a greater
stimulus for muscle growth and strength gains, as well as greater overall calorie burn and
metabolic demand.
In contrast, isolation exercises typically involve a single joint and a single muscle group,
which can be less efficient for building overall strength and muscle mass. While isolation
exercises can be useful for targeting specific muscle groups, they may not provide as much
overall benefit as compound exercises.
Additionally, prioritizing compound exercises can be more time-efficient, as they require
fewer exercises to target multiple muscle groups. This can be especially beneficial for
individuals with limited time to spend in the gym.
The big 5
We all know that there are a variety of benefits to weight training — including improved fat
loss, strength and athletic performance — but at the core of weight training, there are 5 key
lifts that are known as the big 5. Also known as compound exercises, the big 5 work
multiple muscle groups at the same time, making them some of the most effective
exercises you can do when it comes to building strength and muscles. The big 5 lifts
include:
Deadlifts
Squats
Bench Press
Shoulder Press
Pull up
The big 5 lifts train not only intramuscular but also intermuscular systems, which improves
muscle coordination and allows you to work on numerous muscle groups at once. This
means instead of working on a different muscle each day, you can get a full-body workout
every time. You’ll be building functional strength by using your muscles to do big, powerful
movements that cross over into everyday life.
5
Deadlift
Engaging the legs, lower back, shoulders and core, deadlifts build muscle groups that are
extremely useful in everyday life, making them a great workout for anyone. As one of the
best total-body moves for burning fat and building muscle, you want to ensure your form is
right every time for maximum benefit.
For the perfect powerhouse deadlift, grab a bar and find yourself some floor space. Place
the feet shoulder-width apart with toes pointed forward or angled out slightly for balance.
Grab the bar with your hands just outside your legs, squeeze, then drive your hips forward
as you lift the bar and squeeze your glutes tight. Ensure that the back stays flat throughout
the movement. Lower the weight with control and repeat as necessary.
Tips: you can use either a double overhand grip or a mixed grip for deadlifting, but ensure
you change hands regularly if using the mixed grip to avoid muscle imbalances.
Squats
Squats can be scary to begin with but are a great addition to any strength training, even for
beginners! It may take time for you to feel confident with squats and they can be difficult
to master, so work on your form before piling on the weights.
To squat perfectly every time, you should secure your shoulders underneath the bar and
lift off the rack with the bar on your back, before taking two big steps back. Stand with your
feet shoulder-width apart and your toes pointing out slightly and ensure to keep your torso
braced throughout the exercise. Then, bend at the hips and knees, and lower as if you are
sitting down until your hip crease is below your knees, before driving back up.
Tips: try focusing on a spot around two meters in front of you on the floor (without
dropping your chin) and try to press your weight into your heels as you rise up for extra
balance.
Bench Press
The third of the big 5 compound lifts is another staple for any great strength training
workout — the bench press. As a worldwide favorite, a bench press with great form is vital
to weight training.
To bench press correctly, lie flat on your back on a bench. Press your feet into the ground
and keep your hips in contact with the bench throughout. Then grip the bar with your
hands just wider than shoulder-width apart and lift the weight off the rack. Lower the bar
with control down slowly to your chest. Then press the bar back up until your elbows are
straight. Repeat as necessary.
Tips: use a spotter if you can, don’t go too heavy too early, and keep your elbows pointing
down towards the floor for great form!
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Shoulder Press
Also known as an overhead press (OHP), a shoulder press is another great compound
exercise that works well for strength training. To perform a shoulder press correctly, you
should start with your feet shoulder-width apart. Hold the bar no further than shoulderwidth apart, and hold at shoulder height with your elbows bent. Press the bar directly
overhead, squeezing your shoulder blades together. Lower to your starting position with
control. Be sure not to tilt your hips forward as you do this exercise.
Tips: if you don’t think you’re quite ready for the overhead press, you can do a seated
dumbbell shoulder press instead, using dumbbells in the same way to help you build the
strength required to use a barbell.
Pull-Up
Last but not the least of the big lifts are pull-ups — a great compound exercise that works
both primary and secondary muscle groups and is excellent for building all round
functional strength.
To utilise pull ups, you will first need to decide which grip to use. With three options to
choose from, it might be worth doing some research around which grip will help you build
the functional strength you’re aiming for.
training duration
"How long should I finish my workouts?", you finish your workout when you're done.
On the numbers side, we structured your workouts here so that it will take you only 1hr or
1hr & 30mins per session. This is for the workouts solely, your warm-ups and other
shenanigans in the gym are not included.
Our goal is to stimulate your muscles enough for it to grow. Not obliterate it.
Rep ranges
Should I do 4-6 reps? 8-12 reps? or 15-20 reps? Which is which?
Strength training typically involves lower rep ranges and heavier weights, whereas
hypertrophy training involves higher rep ranges and moderate weights. Both training
styles have their benefits, and incorporating both into your training program can help
you build muscle mass, increase strength, and improve overall fitness performance.
Strength Training Rep Ranges: For strength training, aim for 1-6 reps per set, and use
weights that are around 80-90% of your one-rep max (1RM). This low rep range allows
you to lift heavier weights and recruit more muscle fibers, which can help you increase
maximal strength and power.
Hypertrophy Training Rep Ranges: For hypertrophy training, aim for 8-12 reps per set,
and use weights that are around 60-80% of your 1RM. This moderate rep range and
weight allows you to perform more volume and fatigue your muscles, which can help you
stimulate muscle growth and hypertrophy.
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Incorporating Both:
According to research, doing both rep ranges will lead to better results. We will
emphasize load for compound exercises since they can be pretty fatiguing when doing
more reps and emphasize more reps on isolation exercises becuase increasing load
becomes difficult at a certain point.
workout structure
Our workout program will consists of 3 phases, which will progressively change to ensure
optimal muscle growth and fix muscular imbalances.
Since our workouts consists of 4 days a week, we will do 2 days of consecutive workouts,
a rest day the following day, another 2 days of consecutive workouts, and finally 2 days of
rest.
For example:
Monday - Workout A
Tuesday - Workout B
Wednesday - Rest
Thursday - Workout C
Friday - Workout D
Saturday - Rest
Sunday - Rest
You can either choose a schedule of Mon-Tue-Thur-Fri, Tue-Wed-Fri-Sat, or Wed-ThurSat-Sun. Just make sure you don't workout 3 days consecutively.
phase 1 (4x a week): weeks 1-8
For our first 2 workouts - workout A & B, we will focus more on strength. We will lift heavy
weights with rep ranges of 4-6 on compound exercises.
For workouts C & D, we will focus more on hypertrophy where we lift moderate weights
with higher rep ranges of 8-10 on compound exercises.
This STUDY states that incorporating both strength and hypertrophy training will likely
lead to the best results.
8
After 8 weeks of consistency, implementing progressive overload, and applying your
deload, here are some of the critera you need to hit before proceeding to phase 2:
You've added at least 15lbs on Incline & Flat Bench Press
Youve added at least 10lbs on Seated Shoulder Press
You've added at least 20lbs on Barbell Squats
You've added at least 20lbs on Romanian Deadlifts
You've added at least 15lbs on Cable Lat Pulldowns
You've added at least 15lbs on Barbell Rows
You've done your Deload week
This is so we can make sure you are not doing your exercises in a half-ass manner. This
part will be completely in your control.
9
phase 2 (4x a week): Weeks 10-17
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phase 2-3
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program to unlock
phase 2-3
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program to unlock
phase 2-3
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program to unlock
phase 2-3
10
After 16 weeks of consistency, implementing progressive overload, and applying your
deload, here are some of the critera you need to hit before proceeding to phase 3:
You've added at least 15lbs on Incline & Flat Bench Press
Youve added at least 10lbs on Seated Shoulder Press
You've added at least 20lbs on Barbell Squats
You've added at least 20lbs on Romanian Deadlifts
You've added at least 15lbs on Cable Lat Pulldowns
You've added at least 15lbs on Barbell Rows
You've done your Deload week
This is so we can make sure you are not doing your exercises in a half-ass manner. This
part will be completely in your control.
phase 3 (4x a week): Weeks 19-26
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program to unlock
phase 2-3
purchase the full
program to unlock
phase 2-3
purchase the full
program to unlock
phase 2-3
11
purchase the full
program to unlock
phase 2-3
Homeworkout
Some of you might not have access to the gym, so here is a complete bodyweight
workout at home,using DIY weights will also help especially when implementing
progressive overload.
Monday and Thursday - Chest/Shoulders/Triceps:
Tuesday and Friday - Back/Legs/Biceps:
You can choose your schedule for this, however, rule of thumb is to give at least 2 days of
rest before hitting the same muscle group again.
So if you hit chest on Monday, you must hit chest again on Thursday.
Progressive overoad will still be the goal, so using DIY external weights to challenge
yourself will help as weeks progress.
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chapter 3: nutrition
I'm pretty much you heard of the quote, "Your body is built in the gym and revealed in
the kitchen." This goes both ways if you're cutting or bulking.
Yes, you can work hard all you want sa gym but if you got the nutrition part all wrong, you
will definitely have a hard time reaching your goal, whether it be losing fat or building
muscle.
In this section, I will teach you everything you will need to know about the fundamentals
of nutrition.
calories in vs calories out?
This is the concept majority of the fitness companies and gurus don't tell just so they can
shove their useless products in your mouth and burn a hole in your wallet. If you master
this concept, you will get to eat and drink. whatever you want and still lose fat and build
muscle!
This might sound too good to be true, but here's a picture of my 4 months cutting journey
all while eating rice, sweets, and even drinking alcohol!
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Calories consumed
Calories burned
How does this work?
Every single person has their own BMR (Basal Metabolic Rate), basically this is the
amount of calories your body burns for it to function.
If you eat the amount of calories your body burns on a daily basis, you wont lose or gain
weight. For example, your caloric maintenance is worth 2500 calories, If you eat a total
amount of 2500 calories per day whilst your body burns 2500 calories per day, you won't
lose or gain weight. So regardless if you eat carbs or sweets, if you reach your calorie
threshold, your weight won't budge. They will even out. Find it hard to believe?
In Kansas State University, there was a professor named Mark Haub who only ate twinkies
(kind of like fudgee bar here in the Philippines) for a span of 10 weeks and still lost a
whopping 27lbs!
Again, your body doesn't care if you're eating healthy or unhealthy. It looks at food as
calories, as energy. But of course, that's just the macros side.
You still have to consider micro-nutrients for your overall health.
So if you're like me who enjoys a few treats, here's what you can do. 70% of your daily
calories must be nutrient dense and comes from whole foods, the remaining 30% you can
indulge on sweets and treast.
This is a more realistic approach to a sustanabile diet program so you can stick to it long
term and acutally see results.
At the end of the day, it all boils down to the calories you consume vs the calories you
burn.
To recap, if you want to maintain your weight, eating at a caloric maintenance is the way
to go.
However there are 2 other options as well. If you want to lose weight, opt for a calorie
deficit and if you want to gain weight, opt for a calorie surplus.
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calculating your tdee
What is TDEE? This is your Total Daily Energy Expenditure. This estimates how many
calories your body burns daily by accounting for three major contributing factors: your
basal metabolic rate (BMR), your activity level and the thermic effect of food
metabolism.
But we'll keep it simple for you to understand. Basically your TDEE accounts for the total
calories your body burns per day for it to function.
First we need to know how much your calorie maintenance is. To calculate this, tap this
link: www.tdeecalculator.net.
After getting your calorie maintenance, we need to determine first on which path suits
you - to cut or to bulk.
Here is a visual guideline on whether you should cut or bulk.
SHOULD YOU CUT OR BULK?
ARE YOU A MALE?
YOUR BODY FAT IS
OVER 15%
CUT
YOUR BODY FAT AT
OR BELOW 10%
BULK
ARE YOU A FEMALE?
YOUR BODY FAT IS
OVER 25%
CUT
YOUR BODY FAT IS
AT OR BELOW 20%
BULK
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calorie deficit
If you want to lose weight, you must implement calorie deficit. Let's say your caloric
maintenance is around 2,500, eating at 2,000 calories per day will create a 500 deficit
for you daily.
2,500 calories
2,000 calories
Calories you eat
everyday
Daily Calorie
Maintenance
Stored fat (which are excess calories you
consumed these past few months/years will be
burned)
This is an illustration of how being in a calorie
deficit is the best way to lose weight..
So even if you take all these "weight-loss coffee" or "weight loss pills", if you aren't in a
calorie deficit, you WILL NEVER LOSE WEIGHT.
calorie surplus
On the other hand, if you want to gain weight, calorie surplus is the way to go. Basically
you will be eating more calories than your daily caloric maintenance.
This is just calorie deficit but reverse-engineered. Plain simple. Throughout the
months/years of mindless eating and snacking, you were always in a calorie surplus.
When your body detects that you are consuming more calories than you burn, your liver
then turns these excess calories into stored energy in your body for later use, this is how
FAT is formed in our body.
Take a look at this illustration to visualize better.
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3,000 calories
The excess calories consumed per day will be
turned to fat by your liver for future use.
2,500 calories
So if you're currently overweight, you can stop
thinking of yourself as fat. Think of yourself as
someone with abundant energy storage that
will survive longer in an apocalypse with no
food.
You get the idea.
Calories you eat
everyday
Daily Calorie
Maintenance
step-by-step cutting/bulking guide
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cutting guide
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program to unlock
bulking guide
16
why should we track the food?
What get's tracked, get's measured. What get's measure, get's improved. Tracking your
food accurately will immensely increase your success in your weight loss/gain journey.
As you can see in the picture above, if you won't use a food scale, they are visually both 1
cup but if we track them, they are completely different in weight and the difference in
calories is too big.
This is why eyeballing your food and not tracking them will hinder your progress as small,
unnoticed calories will build up overtime.
flexible dieting
This is what I love when you master tracking your calories.
You get to eat and drink anything you want! Remember how everything is about calories?
If you are in a calorie deficit and eat Pizza/Burger or even drink Beer, you will lose weight!
On the other note, do everything in moderation of course. Because junk foods contain
little to no nutrients, and will affect your overall health. So indulge once in a while as long
as it is within your calorie threshold.
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step-by-step flexible calorie tracking guide
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program to unlock
calorie tracking guide
18
chapter 4: recovery
We often mistaken our training regime that if we wreck our muscles in the gym day in day
out, we will see massive results. But that's just not the case.
Every time we have an intense workout session, we create micro-tears in our muscle
fibers. through our rest days and in our sleep, paired with adequate nutrition, we help
those micro tears recover thus packing on muscles.
A study published in the Journal of Strength and Conditioning Research in 2018
investigated the effects of recovery time between resistance training sessions on muscle
strength and hypertrophy. The study involved 18 healthy young men who performed two
sets of bicep curls at 80% of their one-repetition maximum (1RM) three times per week for
eight weeks. The participants were divided into two groups: one group had 48 hours of
recovery time between sessions, while the other group had 72 hours of recovery time
between sessions.
The results of the study showed that the group with 72 hours of recovery time between
sessions had significantly greater increases in muscle strength and hypertrophy compared
to the group with 48 hours of recovery time between sessions. Specifically, the 72-hour
group showed a 13.5% increase in 1RM strength and a 6.8% increase in muscle crosssectional area, while the 48-hour group showed a 9.5% increase in 1RM strength and a 3.6%
increase in muscle cross-sectional area.
This study provides evidence for the importance of recovery time between resistance
training sessions for maximizing muscle strength and hypertrophy gains. It suggests that
longer recovery times, such as 72 hours, may be more effective than shorter recovery
times, such as 48 hours, for achieving optimal results in weight lifting.
Do you now see why it doesn't make sense working out twice a day or even 6 times a week?
how crucial is sleep?
Sleep is important. Yeah, you think you know this, but I suspect you have no idea how
important sleep really is. I’m not even going to go into how you feel, how your brain
functions or any of that. Let’s talk about your physique.
In a study by Nedeltcheva et al. (2010), sleeping 5.5 hours compared to 7.5 hours a day
decreased the proportion of weight lost as fat by 55% and increased the loss of fat-free
mass by 60%.
A study by Wang et al. (2018) found even worse effects of sleep deprivation. Sleeping 40
fewer minutes during the midweek caused the ratio of lean to fat mass loss to shift from a
mere ~20% lean mass loss to ~80% lean mass loss.
However, the ratios reported are in the paper incongruent with the absolute values. The
authors told us it's due to the difference between the average ratio and the ratio of the
averages.
19
In any case, both studies show that even relatively minor sleep deprivation can
significantly impair our gains.
As such, fixing your sleep can over the course of a year make you gain pounds of muscle
and lose pounds of fat without exercise or dieting.
So sleep quality is not just important: it’s paramount. Both the total duration and the
quality of your sleep are arguably much more important than the finetuning of your
macros or which variation of an exercise you do.
Get in a solid 7-8 hours of sleep and your body will thank you for it.
circardian rhythm
Circa- what? I bet this is your first time hearing this one. Your circadian (sir-kay-dee-an)
rhythm is a daily (~24 h) cycle of biological activity. The biological activity with the most
obvious circadian rhythm is your sleep-wake cycle.
Think of your body as having an internal clock that regulates when to activate every
system. In fact, the part of your brain called the suprachiasmatic nucleus (SCN) has builtin molecular oscillators that function very much like a pacemaker. That’s why the SCN is
often called your internal or biological clock.
The SCN interacts with virtually every major system in your body, including hormone
production and central nervous system activity. Look at the image below for examples of
biochemical and physiological events with a 24-hour biorhythm.
Again, the core principle of what I teach is not just working hard but WORKING SMART. If
you want the most advantage you can have in achieving your dream body, you can use
the image above as guidelines.
As you can see in the Circardian Rhythm illustration, you should already be in bed by
9pm and asleep by 10pm - waking up at 6am. You can also choose your preferred
workout time during the day.
But again, if you want to take advantage of your circardian rhythm, the best time to
workout is at around 3pm-5pm as this is where you have the greatest cardiovascular
efficiency and muscle strength due to increase incore temperature.
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chapter 5: closing
I want to thank you personally for taking the time to read this material. If you put all these
into implementation, you will surely get results. I bet on my 6 packs!
I wanted to make this guide as short and as on point as possible. I don't want to overload
you with information that will cause confusion.
Again, this is a free material which I hope you gained a lot of value. In return, all I ask is for
you to follow my socials and share this with a friend. Ignorance on fire is better than
knowledge on ice, make that first step in you fitness journey. I'll cheer you on!
To your dream body,
Coach Enver
https://www.facebook.com/whatenver07/
https://www.instagram.com/smartfit.07/
https://www.tiktok.com/@enverparaisoflorendo
https://youtube.com/@forEnvermore
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full program inclusions?
This free version alone will get you results if you just follow it consistently. However, if
you want to level up your fitness journey with me, here are the inclusions for the full
program:
Phase 1-3 of workouts
Bulking/Cutting guide
Calorie Tracking Guide
Access to private group with exclusive resources
Complete in-depth science-based fitness blueprint
(100pages of science-based fitness guide)
Complete Supplementation Guide (Know the ones that are
worth your money, and the ones that are not)
Free 1 month of daily/weekly monitoring by me and my
team.
the end
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