Optimise your rest days for maximum results
12-WEEK PROGRAMME
Your weekly recovery schedule
Workout Days
Rest Days
Minutes/Session
Rest Between Sets
Muscle growth happens during sleep
Stay hydrated for optimal performance
Water per day
Baseline
Before workout
Pre-hydration
After workout
Rehydration
Light movement on rest days
20-30 minutes easy pace
Recommended on Rest Days
10-15 minutes
Post-workout & Rest Days
15-20 minutes
Warm-up & Cool-down