The Ash Chamseddine Strength Program- Details

Contact Us Anytime:

• If you have training questions: Message/ Email us matt@strengthandsportpt.com

• If you want to chat with Ash: https://www.instagram.com/ash.chamseddine/?hl=en

Program Rules:

• This is a flexible program

  • If you want to change an exercise or add something else in….that’s totally fine.

• Listen to your body

  •  If you have a day where something hurts and you need to switch or skip the exercise, that’s 100% OK.

• No ego lifting! 

  • If you feel good…push it! But, if you are hurting… go easy.

• If... the workouts are taking too long

  •  Skip some exercises. And let us know!

• If…. the workouts are too short

  • Add some extra exercises in.  And us know!

• If... it’s too complex. Let us know!

• Don’t skip your stretching & mobility routine… Trust us!

• Get some Sleep! https://www.strengthandsportpt.com/blog/2020/9/6/sleep-hacks 

• Stay Hydrated.

• If you want to get serious about either gaining muscle, or losing weight.  Your nutrition needs to be dialed in.  We would highly recommend talking to a nutritionist! Apex Nutrition, RP Nutrition, M2 Nutrition, & Black Iron Nutrition are all highly recommended.

• Take a Picture before & after!

• Record your weights (either on paper or electronically)

Frequently Asked Questions:

Who is this program for?

• Men, Women, beginners or advanced lifters can benefit from this program

• This program was built using the same program that ash used to build strength, gain muscle gain flexibility and overall be healthier!

Can this program help me get “trim/ lean” or lose weight? 

• Yes.  But as the saying goes… abs are made in the kitchen.  Nutrition is a huge part of this!

What is the Program Style?

• 6 Days Per Week

• Push, Pull, Legs, Push, Pull, Legs, Rest

What if I need to skip a day?

• That’s OK.  Just try to (at least) get 1 chest day, 1 back day, and 1 leg day in per week. 

After I complete week 8, can I restart the program?

• Yes. This program can be run over and over. 

  • The Caveat: People often need some level of variety to keep things interesting, and/ or to get over any plateaus in training.  So be on the lookout for future programs!

How does the progression work?

• This program uses a block style progression, using reps & volume to progress each week.  The goal on week #8 is to beat your weights from week 1.

• Week 1: 3 sets of 10 (Testing week)

• Week 2: 3 sets of 10

• Week 3: 3 sets of 12

• Week 4: 3 sets of 12

• Week 5: 3 sets of 14

• Week 6: 3 sets of 14

• Week 7: 3 sets of 8 (Deload week)

• Week 8: 3 sets of 10 (Re-Testing week)