Free Strength

10 Weeks

Workout Regimen
By: Dave Lewis
 Disclaimer
I acknowledge that weight training, resistance training in all
formats and styles, cardiovascular training, and any other advice
or instructions provided within this regimen has risks. I am fully
aware that there are associated risks with changes to my lifestyle
that are in conjunction with this program. I accept that I will be
partaking in activities that have a chance of injury occurring, that
could result to bodily harm. I hereby absolve Robert Lewis (IG-
@phlexxed) of all and any liability while doing this regimen. The
participant agrees to accept the liability of any harm or injury
that may occur during the process of following this program.
You choose to follow this program of your own volition, and
you willingly consent to preform any and all suggestions, advise,
recommendation, proposals, guidance, and details outlined in the
program solely of your own will.
Choosing to follow this regimen also entails that you accept
and agree with all the statements below as well:
1. This program will have its risks factors. Even if everything in
this program is done correctly, it doesnt lessen any risks
associated with exercise, and all other components of this
program.
2. You will perform this program at your discretion, and nothing
is forced or required. , Adherence to the program is all voluntary.
3. You will discontinue anything, immediately, if you feel that
certain items in the program, no matter what it pertains to, arent
well suited for you or you see anything that is potentially an
issue.
4. You are ultimately accountable for your health. I encourage
that you cross-reference, research, inquire, and validate the
information provided to you. Ask your physician, use credible
resources like government sites and so on. A few suggestions are
pubmed.gov, FDA.org, and any reliable source.
5. Lastly, youre ready to make a difference in your life .
Table of Contents

1. Look me up
2. Intro
3. Mesocyle Explanation
4. Weeks 1 and 2

5. Weeks 3 - 5
6. Weeks 6 and 7
7. Weeks 8 -10
8. Closing
 Look Me Up!

If you are looking for an online coach,

please inquire about my services at
phlex-ed@outlook.com . If you
areinterested onfurther
informationaboutme, please check out
my social media sites below. Just click on
the icon, and it will take you to my page!
 Intro
This 10-week regimen is for strength gains
primarily. If I had to categorize how this would be
accomplished it would be through overall weight lifted
for a moderate range of reps. I addition, 1 rep max
percentages and rep ranges will differ between
Mesocycles.

The goal is to improve strength through the course

of the program undoubtedly, but also with respect to
enhancing other traits about ourselves. This is not
your cookie cutter program. Yes, this program was
for free. Although, while in development this program
had legitimate thought, planning, and effort put in to it

In doing so, the program was constructed to be

multifaceted. Again, the main emphasis is to build
strength, but there are other underlining attributed
being targeted here as well. There are elements of
cardiovascular training, mass building, shaping/toning
the muscle, functional training, and increased your
capacity for intensity throughout the weeks (except in
the deload phase).

Probably best of all, is the growth youll see! Youll

have hypertrophy (growth) of more than just muscle in
this program. Please look at my Instagram post
labeled Hypertrophy. All angles depicted in that post
will be hit here. Plainly, muscular(myofibrillar)
hypertrophy isnt the only facet of bodily growth
occurring.
 Intro Continued
Not to mention, you will be improving the state of your
different energy pathways. One example could be that
your energy output will increase with how much the
central nervous system will be worked. Your anaerobic
and aerobic conditioning will benefit as well. The
glycolytic-lactic acid (anaerobic) and oxidative (aerobic)
pathways will be more efficient after this program.

Basically, you will improve on all frontiers. Strength is

subjective as we stated before. However, not only will you
be able to lift heavier weights when finished this program;
overall development is transpiring here as well. Please
look to then next page for a brief overview on the program
layout:
 Program Overview

Mesocycle 1
Strength
Weeks 1-2
Mesocycle 2
Strength
with some cardio

Weeks 3-5

Mesocycle 3
Deload
Weeks 6-7
Mesocycle 4
Anaerobic and
Aerobic
Weeks 8-10
Mesocycle 1
Mesocycle 2
Mesocycle 3
Mesocycle 4

2x20s
 Closing
I hope you all enjoyed this program. The difficulty
on my end was to build an effective regimen without
knowing my audience. There are a lot of factors that
goes into an effective program. This comes to no
surprise to most of you, I am sure. However, there
was thorough planning, foresight, and consideration
while constructing this regimen.
If you liked this program and would like something
a little more catered to your needs, Id be glad to help.
If this wasnt enough for you, put me to the test, and
work with me. I can produce a program suitable to
your goals. Also, keep in mind this program had a
theme, so to speak. If you are looking for a different
training style; I can create one for you. I, myself,
currently am on a strength building program with an
affinity towards the one provided here!
Please reach out to my business email,
Phlex-ed@outlook.com if you would like to inquire
about my services. An inquiry can also be submitted
at my site at d-lew22.wix.com/mysite .
My other services include, but are not limited to
creating diet plans, providing nutritional advice,
information on supplementation, education on
various material regarding the sciences of the body,
and I will also be by your side every step of the way
with me being available for questions and guidance
via phone, email, or text. Lets take you to the next
level and achieve your fitness goals.
 Special Offer!!
I want to thank you all for tuning in
to my posts! Your support is truly
awesome!

To show my appreciation, the next 10

people to sign-up for my services will
get a 50% discounted price.

I can't relay the prices since

program content differs from
individual to individual. For instance,
price will differ from people who
want only a workout program vs.
someone who would like a meal plan
and W/O regimen.

Once again, thank you all very much

and I look forward to hearing from
you!!