Beginner Figure Competitor Training Program

The Stage

Beginner Figure Competitor Training Program

The goals of this program are:

To provide you with corrective training where you need it the most To
strengthen your weak parts, improve muscle balance To lose fat To build
muscle especially around areas where that the judges eyes go first.

Try and you’ll get excellent results !! I did not include cardio in this plan
however, you could add 25-30 minutes of steady state 4 x week to start.

The Workout Schedule

Day 1 — Beginner_Figure_Workout_Day1
Day 2 — Beginner_Figure_Workout_Day2
Day 3 — Off weights
Day 4 — Repeat Day 1
Day 5 — Repeat Day 2
Day 6-7 — Off weights

If you have any questions, feel free to ask me here

Rob Lagana

Coach and Founder at Lagana Fitness
Coach Rob Lagana, Fitness Coach, Elite Nutritionist, and Stress Reduction Therapist

Rob Lagana is a former top male competitive bodybuilder who has achieved numerous athletic accomplishments during his career.

Perhaps the greatest learning experience that Rob Lagana has met, was living with ocular albinism. Several vision problems have occurred
with ocular albinism and has left him legally blind. He really learned how to harness the deep energy it takes to be body / movement aware and through this energy has developed a healing ability which he then learned to use in practice with a Japanese healing system called Usui Reiki.Rob overcomes daily tasks and practices to complete his goals
through determination, hard work and a positive mindset.


Rob Lagana also received his IFBB Nutrition certificate, S.M.A.R.T certificate from Dave Palumbo, and LSF Life Solutions Foundation Whole Food Nutrition certificate. Rob Lagana also have 2 decades of experience in coaching clients for weight loss, wellness and contest prep.. He is certified through NASM (National Academy of Sports Medicine).Rob is also Poliquin Group Bio Signature Level 1 and 2 practitioner and overall brings a holistic approach to helping clients reach their goals.

Besides his athletic and coaching experience, he is also a Reiki Master practitioner.Stress is the number one cause of inflammation of the body. This disrupts, cortisol, insulin, brain chemicals and
much more..Reiki has been a natural and effective way of reducing stress, which promotes overall healing in the body.

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