JOHNSPRO 10BLAZT TRAINING PLAN
WEEK 1-3
WEEK 4-6
WEEK 7-9
WEEK 10-12
| EXPERIENCE LEVEL | <6 months |
| FITNESS PHASE | 1 |
| TRAINING HOURS PER WEEK | 3-4 |
| FREQUENCY | 3-4 Sessions per Week |
| WORKOUT | REPS (RM) | SETS | REST (SEC) | EQUIPMENT |
| A. Air Squats | 15-20 | 3 | 60-90 | Workout Mask |
| B. Band Row | 15-20 | 3 | 60-90 | Resistance Band |
| C. Band Pushups | 15-20 | 3 | 60-90 | Resistance Band |
| D. Band Shoulder Press | 8-10 | 3 | 60 | Resistance Band |
| E. Band Biceps Curl | 8-10 | 3 | 60 | Resistance Band |
| F. Band Triceps Press Down | 8-10 | 3 | 60 | Resistance Band |
| G. Skill Rope | 5mins | Skill Rope |
