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Learning Plan: 7 day workout split for 75 hard

Alright, let's dive into the 7-day workout split for the 75 Hard program with the Sam Parr no-BS method. This is the ultimate guide to help you dominate this intense fitness journey.

The Essence

What is 75 Hard? 75 Hard is a fitness program that demands dedication and resilience. It's a 75-day journey where you follow these rules:

  1. Work out twice a day with one workout outside.
  2. Follow a diet.
  3. Drink a gallon of water daily.
  4. Read 10 pages of a non-fiction book daily.
  5. Take a progress photo every day.

Game-Changing Frameworks

These frameworks are your roadmap to success:

  1. Progressive Overload

    • Why It Matters: Gradually increasing the intensity of your workouts ensures continuous muscle growth and strength gains.
    • How To Do It: Increase the weight or reps over time. For example, if you're doing 3 sets of 10 reps with 10 pounds, aim to increase the weight or reps every two weeks.

  2. Periodization

    • Why It Matters: Periodization helps prevent plateaus and injuries by varying the intensity and volume of your workouts.
    • How To Do It: Break your 75 days into phases. For instance, the first 25 days could focus on hypertrophy, the next 25 on strength, and the final 25 on endurance.

  3. Mind-Muscle Connection

    • Why It Matters: Focusing on proper form and engaging the correct muscles during exercises enhances efficiency and reduces injury risk.
    • How To Do It: Practice mindfulness during workouts. Focus on the muscles you're targeting and ensure you're using proper form.

Non-Negotiables

These core ideas are non-negotiable if you want to succeed:

  1. Consistency

    • Why It Matters: Consistency is key to making progressive gains and developing habits.
    • How To Do It: Stick to your routine religiously. No excuses, no days off.

  2. Diet

    • Why It Matters: Proper nutrition fuels your workouts and aids in recovery.
    • How To Do It: Eat a balanced diet that aligns with your fitness goals. Aim for high protein, moderate carbs, and healthy fats.

  3. Mental Toughness

    • Why It Matters: Mental toughness helps you push through challenges and stay motivated.
    • How To Do It: Develop a pre-workout routine that gets you pumped up. Use visualization techniques and positive affirmations to stay motivated.

Knowledge Fuel

These books will give you the edge you need:

  1. "The One Thing" by Gary Keller and Jay Papasan

    • Why It's Gold: This book teaches you the power of focus. By identifying and prioritizing your most important tasks, you'll achieve more with less effort.

  2. "Mind Gym" by Gary Mack

    • Why It's Gold: This book offers practical strategies to improve your mental toughness and performance. It's a must-read for anyone looking to enhance their mental game.

Level-Up Tasks

These tasks will take your skills to the next level:

  1. Identify Your Weak Points

    • Actionable Step: Analyze your workouts and identify where you're struggling. Create a plan to address these weaknesses specifically.

  2. Develop a Pre-Workout Routine

    • Actionable Step: Create a consistent pre-workout routine that includes activities like meditation, visualization, or a specific playlist to get you pumped up.

Mastery Project

Project: Create a 75-Day Workout and Nutrition Plan

  • Objective: Develop a comprehensive plan that outlines your workouts, diet, and progress tracking for the entire 75 days.
  • Actionable Steps:
    1. Break down your workouts into specific days and phases.
    2. Plan your diet to ensure you're meeting your nutritional needs.
    3. Create a tracking system to monitor your progress.

Rapid-Fire Check

These questions will test your knowledge:

  1. What are the core principles of the 75 Hard program?
  2. How does progressive overload contribute to muscle growth?
  3. What is the importance of mental toughness in achieving fitness goals?

Danger Zones

Avoid these common mistakes:

  1. Inconsistent Training

    • How to Avoid It: Stick to your schedule religiously. Consistency is key to making progressive gains.

  2. Poor Nutrition

    • How to Avoid It: Plan your meals in advance. Ensure you're fueling your body with the right nutrients to support your workouts and recovery.

Alright, now you have the ultimate guide to dominating the 75 Hard program. Remember, it's not just about the physical transformation; it's about building mental toughness and discipline. Let's crush this

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