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For the Basic 12 week program, your program includes a warm up/mini workout, a lift (back squat, front squat, deadlift, press, etc), and the main workout. The first week is a test week where we figure out your strengths and weaknesses and 1 rep maxes. Your lifts are essentially customized as you will work off percentages. For example, I may have you do a workout asking you to do 12 reps at 65% of your 1 rep max. The main workout itself is not specifically customized, but a great workout nonetheless!The Standard and Premium programs are 100% customized. For example, I have a lot of clients who are trying to be Police or firefighters, therefore, they need specific exercises to help them pass their physical exams and stay healthy for their job. Same goes for anyone conditioning for a sport or a very specific goal. These workouts also include a workout glossary so you can look up an exercise if you don't know what it is. The basic program does NOT include this.
The Premium program also comes with a customized macro plan. To see the layout of what a macro plan looks like, please go to trainingbymal.com and check out the 'macros by mal' tab.
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