[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-1-en-105":3,"doc-seo-189913-105":53,"doc-detail-189913-en":126},{"code":4,"msg":5,"data":6},0,"success",[7,14,19,24,29,34,39,44,49],{"id":8,"doc_module":9,"doc_module_name":10,"category_name":11,"show_sort_weight":12,"slug":13},11,1,"Template","Presentations",90,"presentations",{"id":15,"doc_module":9,"doc_module_name":10,"category_name":16,"show_sort_weight":17,"slug":18},12,"Resumes",80,"resumes",{"id":20,"doc_module":9,"doc_module_name":10,"category_name":21,"show_sort_weight":22,"slug":23},14,"Invoices",70,"invoices",{"id":25,"doc_module":9,"doc_module_name":10,"category_name":26,"show_sort_weight":27,"slug":28},15,"Posters",60,"posters",{"id":30,"doc_module":9,"doc_module_name":10,"category_name":31,"show_sort_weight":32,"slug":33},16,"Social Media",50,"social-media",{"id":35,"doc_module":9,"doc_module_name":10,"category_name":36,"show_sort_weight":37,"slug":38},17,"Forms",40,"forms",{"id":40,"doc_module":9,"doc_module_name":10,"category_name":41,"show_sort_weight":42,"slug":43},18,"Letters",30,"letters",{"id":45,"doc_module":9,"doc_module_name":10,"category_name":46,"show_sort_weight":47,"slug":48},21,"Paper Templates",5,"papers-templates",{"id":50,"doc_module":9,"doc_module_name":10,"category_name":51,"show_sort_weight":4,"slug":52},158,"General","general-158",{"code":4,"msg":54,"data":55},"ok",{"site_id":56,"language":57,"slug":58,"title":59,"keywords":60,"description":61,"schema_data":62,"social_meta":119,"head_meta":121,"extra_data":123,"updated_unix":125},105,"en","genesis-gym-training-program","Genesis Gym Training Program","","This document outlines a fitness training program specifically designed for individuals over 40, provided by Genesis Gym. The program includes details for different workout days, specifying exercises, sets, repetitions, tempo, and rest periods. It emphasizes progressive overload, suggesting either increasing the number of sets or reducing rest time by 15 seconds per session. Once four sets and 45-second rest are achieved, the recommendation is to increase weights by 5% per session. The document also features a workout record section where users can log their weight and repetitions completed for each exercise, facilitating progress tracking. Exercises are categorized under Day A, with specific movements like DB Front Foot Elevated Split Squats, DB Chest Supported Row to Chest, DB RDL, DB Flat Bench Press, Front Bridge, and Side Bridge detailed. The program aims to provide a structured and adaptable approach to strength training for an aging demographic, ensuring continued improvement and adaptation to increasing demands.",{"@graph":63,"@context":118},[64,80,101],{"@type":65,"itemListElement":66},"BreadcrumbList",[67,71,74,77],{"item":68,"name":69,"@type":70,"position":9},"https://docshare.wps.com","Home","ListItem",{"item":72,"name":10,"@type":70,"position":73},"https://docshare.wps.com/template/",2,{"item":75,"name":51,"@type":70,"position":76},"https://docshare.wps.com/template/general/",3,{"item":78,"name":59,"@type":70,"position":79},"https://docshare.wps.com/template/genesis-gym-training-program/189913/",4,{"url":78,"name":59,"@type":81,"image":82,"author":87,"headline":59,"publisher":90,"fileFormat":93,"inLanguage":57,"description":61,"dateModified":94,"datePublished":95,"encodingFormat":93,"isAccessibleForFree":96,"interactionStatistic":97},"DigitalDocument",{"url":83,"@type":84,"width":85,"height":86},"https://docshare.wps.com/thumbnails/genesis-gym-training-program/189913.png","ImageObject",442,249,{"name":88,"@type":89},"Tawan","Person",{"url":68,"name":91,"@type":92},"DocShare","Organization","application/pdf","2026-09-30","2026-09-03",true,{"@type":98,"interactionType":99,"userInteractionCount":47},"InteractionCounter",{"@type":100},"ViewAction",{"@type":102,"mainEntity":103},"FAQPage",[104,110,114],{"name":105,"@type":106,"acceptedAnswer":107},"What is the primary goal of the Genesis Gym Training Program for over 40s?","Question",{"text":108,"@type":109},"The program aims to provide a structured and adaptable approach to strength training for individuals over 40, focusing on progressive overload and continued improvement.","Answer",{"name":111,"@type":106,"acceptedAnswer":112},"How should I progress with the exercises in the Genesis Gym Training Program?",{"text":113,"@type":109},"You can progress by either increasing the number of sets or reducing the rest time by 15 seconds per session. Once you achieve 4 sets and 45 seconds of rest, increase the weights by 5% per session.",{"name":115,"@type":106,"acceptedAnswer":116},"What are some of the exercises included in Day A of the workout program?",{"text":117,"@type":109},"Day A includes exercises such as DB Front Foot Elevated Split Squats, DB Chest Supported Row to Chest (Neutral Grip), DB RDL, DB Flat Bench Press (Neutral Grip), Front Bridge, and Side Bridge.","https://schema.org",{"og:url":78,"og:type":120,"og:title":59,"og:site_name":91,"og:description":61},"article",{"robots":122,"canonical":78},"index,follow",{"doc_id":124,"site_id":56},189913,1788399933,{"code":4,"msg":5,"data":127},{"doc_id":124,"user_id":128,"nickname":88,"user_avatar":129,"doc_module":9,"category_id":50,"category_name":51,"doc_title":59,"doc_description":61,"doc_content":130,"file_id":131,"file_url":132,"file_type":133,"file_size":134,"view_count":135,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":9,"language":136,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":137,"faqs":138,"seo_title":139,"seo_description":61,"update_tm":125,"read_time":4},2336475104042,"https://ap-avatar.wpscdn.com/avatar/22000c4c32af1715be0?x-image-process=image/resize,m_fixed,w_180,h_180&k=1786537525561427321","| |  | Genesis Gym Training Program |  |  |  |  |  |  |  |  |  |  |  |\n| --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- |\n|  |  | NAME: |  |  |  |  |  |  |  |  |  |  |  |\n|  |  | DATE: |  |  |  |  |  |  |  |  |  |  |  |\n|  |  | NOTES: |  | Each session either increase number of sets OR reduce rest time by 15 seconds. Once 4 sets and 45sec rest are achieved, increase the weights used 5% per session |  |  |  |  |  |  |  |  |  |\n| DAY A |  | Training Over 40 |  |  |  | Workout Record-Fill In Weight x Reps Completed |  |  |  |  |  |  |  |\n|  | Exercise | Set | Reps | Tem | Rest | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 |\n| A1 | DB Front Foot\u003Cbr>Elevated Split\u003Cbr>Squats | 2-4 | 10-12 | 3031 | 45-\u003Cbr>75 |  |  |  |  |  |  |  |  |\n|  |  |  |  |  |  |  |  |  |  |  |  |  |  |\n|  |  |  |  |  |  |  |  |  |  |  |  |  |  |\n|  |  |  |  |  |  |  |  |  |  |  |  |  |  |\n| A2 | DB Chest Supported Row to Chest, Neutral Grip | 2-4 | 10-12 | 3031 | 45-\u003Cbr>75 |  |  |  |  |  |  |  |  |\n|  |  |  |  |  |  |  |  |  |  |  |  |  |  |\n|  |  |  |  |  |  |  |  |  |  |  |  |  |  |\n|  |  |  |  |  |  |  |  |  |  |  |  |  |  |\n| B1 | DB RDL | 2-4 | 10-12 | 3031 | 45-\u003Cbr>75 |  |  |  |  |  |  |  |  |\n|  |  |  |  |  |  |  |  |  |  |  |  |  |  |\n|  |  |  |  |  |  |  |  |  |  |  |  |  |  |\n|  |  |  |  |  |  |  |  |  |  |  |  |  |  |\n| B2 | DB Flat Bench\u003Cbr>Press, Neutral\u003Cbr>Grip | 2-4 | 10-12 | 3031 | 45-\u003Cbr>75 |  |  |  |  |  |  |  |  |\n|  |  |  |  |  |  |  |  |  |  |  |  |  |  |\n|  |  |  |  |  |  |  |  |  |  |  |  |  |  |\n|  |  |  |  |  |  |  |  |  |  |  |  |  |  |\n| C1 | Front Bridge | 2 | 60 Sec | - | 15 |  |  |  |  |  |  |  |  |\n|  |  |  |  |  |  |  |  |  |  |  |  |  |  |\n| C2 | Side Bridge | 2 | 60 Sec | - | 15 |  |  |  |  |  |  |  |  |\n|  |  |  |  |  |  |  |  |  |  |  |  |  |  |","cbCaif1yuonu6u1V","https://ap.wps.com/l/cbCaif1yuonu6u1V","pdf",62651,6,"English","# Genesis Gym Training Program\n## Day A: Training Over 40\n### Workout Record-Fill In Weight x Reps Completed\n* A1: DB Front Foot Elevated Split Squats\n* A2: DB Chest Supported Row to Chest, Neutral Grip\n* B1: DB RDL\n* B2: DB Flat Bench Press, Neutral Grip\n* C1: Front Bridge\n* C2: Side Bridge","[{\"question\":\"What is the primary goal of the Genesis Gym Training Program for over 40s?\",\"answer\":\"The program aims to provide a structured and adaptable approach to strength training for individuals over 40, focusing on progressive overload and continued improvement.\"},{\"question\":\"How should I progress with the exercises in the Genesis Gym Training Program?\",\"answer\":\"You can progress by either increasing the number of sets or reducing the rest time by 15 seconds per session. Once you achieve 4 sets and 45 seconds of rest, increase the weights by 5% per session.\"},{\"question\":\"What are some of the exercises included in Day A of the workout program?\",\"answer\":\"Day A includes exercises such as DB Front Foot Elevated Split Squats, DB Chest Supported Row to Chest (Neutral Grip), DB RDL, DB Flat Bench Press (Neutral Grip), Front Bridge, and Side Bridge.\"}]","Genesis Gym Training Program | PDF"]