PICK YOUR PROGRAM
TRAIN . SWEAT . SMILE
We will reach out to you to determine your program preference.
You can request an update to a new program at any point. Each time you do so, you will begin from week 1.
MAIN PROGRAM
Build Beginner
4-6 weeks progressions
Female Program
4-6 weeks progressions
LOWER BODY DOMINATE
ATHLETE PROGRAM
Build Intermediate
4-6 weeks progressions
Ange Rose
4-6 weeks progressions
WBFF, pro mum
of 4 beautiful kids. Business owner
Build Advance
4-6 weeks progressions
Jules Putrino
4-6 weeks progressions
START IN 3 EASY STEPS
Step 1
Simply sign up via this link.
Step 2
Once you’ve signed up, please contact us via email or Instagram and let us know which program you'd like to choose.
Step 3
We send you a link signup to the app and assign you your program .
You can email any time at roadfitnessgym@gmail.com
Online App Workouts: Everything You Need to Know About Bodybuilding Workouts
Key Considerations for Online Workouts
Workout Intensity
To maximize your results, intensity is key. At the end of each workout, rate how hard you pushed yourself. This reflection helps you gauge your effort. Done correctly, every workout should feel challenging. Remember, the results come from the intensity you bring to every rep and set, as well as the weight you choose.
Do I Need to Stick to the Exact Reps?
If the program specifies 12 reps, select a weight that challenges you so you’re struggling by the 12th rep. If the weight feels too easy or you don’t feel maxed out by the 12th rep, adjust accordingly. The rep range is a guide, not a strict rule. If necessary, go beyond the specified reps to find your limit—and next time, use a heavier weight.
Exercise Selection
Don’t hesitate to modify exercises if you dislike one or experience pain or discomfort. Replacing one exercise won’t derail your progress. Our app even allows you to swap exercises directly, ensuring you stay consistent while tailoring the workout to your needs.
Tips for Maximizing Results
Training to Failure
For optimal strength and muscle growth, push each set to failure—where your technique begins to break down. A common mistake is stopping too soon because the rep range is reached. Instead, keep going until you hit technique fatigue.
Rest Periods
Rest periods are provided in most apps as guidelines. For the best results, rest enough to recover fully and bring maximum energy to your next set.
• General Rest Periods: 60-90 seconds works well for most workouts.
• Heavier Strength Training: If lifting heavier with lower reps, you may need longer rest periods.
Listen to your body and prioritize recovery to maintain intensity in every set.
Training - Nutrition - Accountability = RESULTS
Workout app
Bridge the gap between a 24/7 gym and having a personal trainer for only $10.99 per month with our workout app.
With our app, you can easily learn what to do and watch proper technique, all while following programs that have been designed by professional coaches and have been proven to work. Simply push start and follow our workouts, with programs updating every 4-6 weeks.
Our app is easy to follow and easy to use, and we've created it to give RoadFitness clients better results. However, you don't need to be a RoadFitness member to enjoy the benefits of our app
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