Welcome to the Muscle Up Challenge. This is 4-week muscle-building and strength training plan designed specifically for runners and cyclists. Build muscle and strength to improve overall performance, reduce injury-risks and boost your wellbeing in everyday life. This challenge will help you to gain confidence and train smart at home with zero guesswork. You’ll get clear guidance, printable resources, and follow-along workout videos. With three levels to choose from, this program meets you where you are, whether you’re just starting out or already lifting strong.
Bonus: if you have questions at anytime or need help, simply post in the comments section at the bottom of this page and I will get back to you ASAP. I provide real genuine support, so don’t be shy to reach out. I got you! 😉
Table Of Contents
- Challenge Prep
- Workout Videos Playlist
- Training Calendars and Guides
- Principle of Effective Strength Training
- Resources
MUSCLE UP CHALLENGE PREP
If there was one very important thing you can do to succeed in this program is to USE A TRAINING CALENDAR. I have already designed some samples and provided a template in the resources section of this page. This keeps you on track. If you are serious about building some solid strength and muscle, then you need to follow a plan. Training calendars make that so much easier. When you complete a workout, check off the block and what your progress.
Equipment & Space
- A range of dumbbells (e.g: 5 – 30 lbs)
- No dumbbells? Use kettlebells.
- A clean and safe workout space
Preview & Prepare
- Download all handouts
- Set clear goals for your success
- Scan the exercises in the videos
- Pick your starting level
- Follow the training calendar, or…
- Use the template to create your own schedule
Safety & Medical
- Get medical clearance before starting
- Stop right away if you feel pain during an exercise
- If pain continues, consult a medical professional
Assumption of Risk and Medical Clearance Declaration
By using this program, you agree that you have medical clearance from your doctor. You understand and accept the risks of exercising, including possible injury. By taking part, you assume all risks and release Tammy Lee (GO FIT LIFE) from any claims or liabilities related to your participation.
Read my Terms & Conditions before starting the program.
🔥 WORKOUT VIDEOS 🔥
Access the Muscle Up Challenge Workout Videos
Once you choose your starting level, use the training calendar with the playlist below. Click the big green play button to start.❗️VIDEOS NOT LOADING? Refresh this page. If that doesn’t solve the problem, let me know in the comments at the bottom of this page.
Scroll down to download the calendars for your level. Track your progress with the log sheets. You can repeat this challenge as many times as you want.
🔔 SUBSCRIBE to my YouTube channel! Your support helps me create more programs.
TRAINING PLAN & CALENDARS
Why Follow a Plan?
A plan helps you build muscle, strength and prevent a plateau. It guides you more efficiently to reach your fitness goals. This is a great start for a healthier, active lifestyle or level up your running and cycling goals. Change needs action, and a plan is the best way to get there.
Program Overview:
- Train using the fundamental movement patterns: squat, lunge, hip-hinge, push, pull, carry.
- Each workout has a warm-up and cool-down. They are important so don’t skip them!
- Do each workout at least once a week, something is better than nothing.
- Workouts last 15-20 minutes, but you can use multiple vids in one day for level 2 and 3. The NEW mega workout combines all the lifts into one 50-minute session.
- Tip: If you are combining workouts into one day, skip the cool down of the first video and move to the next.
- Adjust exercises to your needs, and if you need suggestions for this, please comment below. I’ll be happy to help! 😊
Training Calendars
There is a four-week calendar for each level: beginners, intermediates, and advanced participants. They guide you on when to do each workout and help you move up to the next level. You can also create your own schedule with the blank template.
Exercise Log
Use the log to track. Tracking allows you to easily assess your progress.
- Reps
- Sets
- Weights
- Rest
- RPE (rate of perceived exertion)
This helps you see how far you’ve come. At the end of four weeks, compare how much you lifted at the start with how much you lift now. Increase weights, reps, or sets to keep building muscle and strength.
Bonus Guide for Protein, Cardio & Sleep
This guide includes tips on protein, cardio, and sleep. These will help you during the challenge by building healthy habits that last.
High-Protein Recipes
Click here for my free high-protein recipes. Includes printable recipe cards.
Why Build Muscle
Building muscle (hypertrophy) means growing your muscles through resistance training. This is not about becoming a bodybuilder. This is about staying strong and healthy as you run and ride. If you work to build muscle, you hang on to strength and function longer, and that means you have a better chance of improving or maintaining your performance in sport. In addition to that, as you age you increase the likilhood of maintaining your independence, reducing the risk of illness and diseases, protect your brain and build stronger bones. With all that said, why wouldn’t you want to lift to build muscle, right?
Benefits In Addition to Improved Sports Performance:
- Boosts metabolism
- Strengthens bones
- Improves heart health
- Aids weight loss and maintenance
- Lowers risk of chronic illness
- Fights against sarcopenia and dynapenia
- Builds confidence
- Makes daily tasks easier
- Puts a smile on your face!
The Role of Progressive Overload
What It Means:
Progressive overload means making your workouts a bit harder over time by adding weight, reps, or frequency.
How to Do It:
Start with a weight you’re comfortable with. Gradually add more, about 10-20% total load. For example, if you lift 10lbs for a bicep curl and feel it’s getting easy, try using a 12lb weight (20% increase) the next time. Track your progress to help you understand your progress and how to keep improving until you reach your goals.
Safety Tips:
Use good form and technique, the best to your ability, and modify exercises to suit your body best. There is no one “right” way to lift because every ‘body’ is different.
Increase weights and reps slowly to avoid injuries. Do not attempt to overload intensity too soon. Do it in small increments and remember to track so you know where you are at.
If you take a break from lifting, do not pick up where you left off. Instead, begin with a lighter weight and allow yourself to rebuild. If your break was short, it won’t take you long to get back to where you were before. No need to rush. Lift smart!
Lifting Techniques and Exercises
Practice Form:
Improving your form takes time. Don’t aim for perfection as there is no such thing. The exercices should feel good and jive with the way your body moves. You are unique, so remember that. With practice, you’ll get better as the mind-muscle connection improves. My videos show techniques to keep you safe and help you lift better, but you still have to tweak the lifts to suit you. I’m still learning too, so we all need to keep practicing.
Key Exercises:
This program uses core-focused fundamental exercises that help with daily life, sports, and recreation. A strong core can help support and stabilize your spine while lifting, which also helps you maintain better control or your movements, especially using your arms and limbs. Your core is your centre of power, used to generate forces to do many types of tasks in daily life and in sport. The benefit of a strong core is a lower risk of injury, including falls.
Maximizing Growth:
Move slowly and use a full range of motion to reach more muscle fibers. If your range of motion is limited, that’s okay. Keep practicing, and you’ll improve over time.
Strength training is also one of the best ways to improve your mobility, but consistency will determine how successful you are at achieving this outcome. It’s worth your time!
Every workout brings you closer to your goals. Stick with it, challenge yourself, and celebrate your progress. You’ve got this!
Questions?
Ask questions, share feedback, and get support below. Also, what sport do you mostly train and are you racing this season. Let me know in the comments below. Looking forward to hearing from you! 😃
Resources
- Schoenfeld, B. J., Grgic, J., & Ogborn, D. (2023). Optimizing resistance training technique to maximize muscle hypertrophy: A narrative review. Journal of Functional Morphology and Kinesiology, 9(1). https://doi.org/10.3390/jfmk9010009
- Balachandran, A. T., Wang, Y., Watts-Battey, C., Szabo, F., Schoenfeld, B. J., & Quiles, N. (2023). Comparison of light vs moderate load strength training on muscle mass, strength, and power in middle-aged and older adults. Medicine & Science in Sports & Exercise, 55(9S), 538-539. https://doi.org/10.1249/01.mss.0000984856.76721.af
- Iversen, V.M., Norum, M., Schoenfeld, B.J. et al. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med 51, 2079–2095 (2021). https://doi.org/10.1007/s40279-021-01490-1
