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If you're looking to build muscle, lose fat or change your body composition, then you're in the right spot! In today's video I break down everything you need to know about getting the body of your dreams and reaching your fitness goals. Topics discussed: Diet: How to find your maintenance calories? Do you need to track macros? Calorie deficits and how to monitor your weight loss progress. Cardio: Do you need to do cardio? Which form of cardio is best? How should you track and progress with your cardio? Recipe ideas: Awesome grilled vegetable salad with goat cheese and egg white bite sous vides for a fast and easy high protein snack. Training: 4x/week training split discussed in full detail! Thank you for watching! Hope you enjoy the video and learn something from it :) ⬇️⬇️ SHOP THE TENNY MERCH NOW ⬇️⬇️ FOLLOW ME 🔥🔥 Instagram- @willtenny BMR CALCULATOR: WITHINGS SCALE: 4x/WEEK TRAINING ROUTINE - Program runs in 3 week blocks - Goal is to restart each block with 2.5-5lbs added to the bar depending on lifting level - Each week intensity goes UP. Meaning, you are ADDING weight but reducing reps - No planned deloads. Feel free to schedule them in when you feel fatigued DAY 1- Chest/Back/Biceps 1 1.) Bench Press Week 1: 4x8 Week 2: 5x6 Week 3: 6x5 2.) Pendlay Row Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 3.) Incline Dumbbell Press Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 4.) Lat Pulldown 3x12-15 5.) Cable Row 3x12-15 6.) Barbell OR Dumbbell Curl 4x8-10 DAY 2- Shoulders/ Legs/ Triceps 1 1.) Squat Week 1: 4x8 Week 2: 5x6 Week 3: 6x5 2.) Seated Dumbbell Press Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 3.) Romanian Deadlift Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 4.) Lateral Raise Variation 4x12-15 5.) Split Squat 3x10/Leg (Superset) Reverse Pec Dec 3x20 6.) Dumbbell Skull Crusher 4x10-12 DAY 3- Chest/ Back/ Biceps 2 1.) Pull Ups Week 1: 4x8 Week 2: 5x6 Week 3: 6x5 2.) Incline Bench press Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 3.) Chest Supported Row Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 4.) Weighted Dips Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 5.) Machine Press OR Fly 3x12-15 6.) Incline Dumbbell Curl 4x12-15 DAY 4- Shoulders/ Legs/ Triceps 2 1.) Standing Press Week 1: 4x8 Week 2: 5x6 Week 3: 6x5 2.) Trap Bar Deadlift Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 3.) Lateral Raise Variation 4x10-12 4.) Leg Press 4x12-15 5.) Lying Hamstring Curl 3x12-15 6.) Tricep Pushdown 4x12-15