Contouring Program

This definition training program is designed for intermediate level and consists of four workouts per week on an upper/lower split. The main goal is achieving muscle definition. Required equipment includes dumbbells, machines, as well as a treadmill or step trainer.

The program is designed to get the most out of every minute spent in the gym. Each training session lasts 40 minutes, is short, intense, and energy-demanding. You will burn fat while simultaneously building muscle or preserving existing muscle tissue, without the need for separate aerobic workouts. The structure of each 40-minute session consists of several blocks: warm-up, followed by intense work.