All You Need To Know


The following are simplified program guidelines for specific goals. The guidelines below are backed by the latest and greatest studies. However, with all studies the results are recorded based on the overall average. Not everyone will respond exactly the same to all programs. Some variation may be required based on your experience and genetics. An experienced coach can tailor your program to your specific needs to improve your results.


Sets : Reps : Frequency : Intensity : Nutrition

Building muscle requires commitment to a program that stimulates the appropriate hormonal response. We need to eat the right foods in the right quantity and perform the right exercises with enough intensity and frequency. Here are some basic guidelines:

  • Train each muscle group a minimum of 2 days a week
  • Perform at least 10 sets a week per muscle group
  • Perform 1-30 reps per set of each exercise for optimal muscle building
  • Perform 1-8 reps per set of each exercise for optimal strength gains
  • Eat 1g of complete protein per pound of bodyweight 
  • Eat 40g of complete protein in your post workout meal


Calories In VS Out : Nutrition

To lose weight or more importantly, body fat, we need to create a calorie deficit in our bodies. This is all about energy balance. There are two ways to create a deficit: eat less or train more, but the popular phrase, “you cannot out train a bad diet” stands true. It is much easier to NOT over eat 500kcal then it is to burn 500kcal in a workout. Also, a diet does NOT have to be made up of just salads (though you should eat vegetables frequently), it just has to be a diet you will commit to and be the appropriate calorie consumption for your specific goals.

Your macronutrients (protein, fats, and carbohydrates) all have their place in your diet. NO MACRO IS BAD. Based on your current body composition and genetics, you may benefit from specific ratios. However, in the early stages of a program you should see results by focusing more on the caloric consumption. The basic guidelines below are assuming you are exercising 2-4 days a week.

  • Weight Loss: 14-15 kcal per lb of ideal weight (For individuals needing to lose weight to reach a healthy BMI: Body Mass Index)
  • Maintain Weight: 17 kcal per lb of current weight (For individuals at a healthy weight but need to improve their body composition)
  • Gain Weight: 20 kcal per lb of current weight (For lean individuals trying to build muscle mass)


Targeting muscles can be done in many ways: compound movements (burpees), multi-joint movements (squat), single-joint movements (bicep curl), etc. There are many program styles that can be done to target these muscles, but the important thing is you are actually doing the workouts. Keeping it simple can be very effective, and as exercises become easy and the learning curve has passed/boredom has set in, it may be time to learn something new. Always finding new ways to challenge yourself keeps it fun and exciting. If you are brand new to resistance training then start with the basics.

Deadlift: Targets back, gluteus, hamstrings
Goblet Squat: Targets quadriceps, hamstrings, gluteus, core, arms
Push-up: Targets chest, shoulders, triceps, core
Rows: Targets back, shoulders, biceps, forearms
Planks: Targets core


Cardiovascular exercise is a great tool for increasing endurance and improving overall health, especially heart health. However, it should not be used as your tool for losing weight, mainly because if you stop your cardiovascular training you would put the weight back on due to the lack of calorie deficit. Focus on your diet for weight loss.

Many of the benefits of popular cardiovascular exercise (running, swimming, cycling, rowing, etc.) can be obtained by increasing the intensity of your resistance training workout, such as implementing HIIT (High Intensity Interval Training) into your routine. This can be done by decreasing the resistance of the exercises so that you can have more intensity behind the movement and rest less between sets. Every couple weeks try to increase the challenge of work : rest in your intervals. Here is an example of popular intervals:

Weeks 1-2: 30sec work : 30sec rest
Weeks 3-4: 40sec work : 20sec rest
Weeks 5-6: 30sec work : 10sec rest

Our popular signature class C45FIT is a perfect example of incorporating HIIT training into your routine. Check our class schedule at your community to join in every week. Class is FREE!


This is where Club High-Rise can help. We want you to be successful in reaching your goals and this is why we offer a FREE Evaluation and 1st Training Session. This gives you 2 hours with a personal trainer to learn the how’s, the why’s, and experience a program tailored to you.

We also offer a FREE 30min Nutrition Consult so you can determine where you need the most guidance. Let our experts be your guide.


Timothy Khanoyan