Max20 Program Guide LINKED
The MAX20 Program Guide is a 3‑week, 15‑workout functional strength plan created by Lindsey Bomgren under the Nourish Move Love brand. It targets busy individuals—especially full‑time working mothers—who can spare only about 20 minutes per day for training. The core methodology is a 4‑move, 4‑set format (the “4×4” system) delivering maximal stimulus in a short window. The guide outlines the program’s purpose (building functional strength), the weekly schedule (Days 1‑5, 6‑10, and an app‑only Week 3), and detailed trainer notes on training frequency, video‑based workouts, progress tracking, weight selection, progression, warm‑up/cool‑down, and nutrition. It provides clear instructions for choosing dumbbell loads based on body weight, how to “repeat and uplevel” each session, and emphasizes intent, consistency, and progressive overload. Printable daily worksheets for each workout include buy‑in exercises, main lifts, set/rep/weight tables, and notes sections to record form, difficulty, and modifications. Week 3 is locked behind the NML app, encouraging users to engage with the digital platform. Overall, the guide combines concise programming, instructional videos, tracking tools, and lifestyle recommendations to make strength training accessible, effective, and repeatable for time‑constrained adults.
Topics
MAX20: 3‑Week Functional Strength Blueprint for Time‑Pressed Adults
An overview of the program’s purpose, target audience, duration, and overall structure (15 workouts, 20‑minute sessions, 4×4 format).
4×4 Minimalist Programming: Four Moves, Four Sets, Twenty Minutes
The core training philosophy that fewer, intentional movements performed in four sets deliver maximal strength gains in a short time.
Weekly Schedule & App‑Locked Week 3
Detailed day‑by‑day calendar (Days 1‑5, 6‑10, and unlockable Days 11‑15 via the NML app) and guidance on adjusting frequency for different lifestyles.
Weight Selection & Progressive Overload Guidelines
Recommendations for beginners (5‑10 % of body weight) and intermediate/advanced lifters, plus the “repeat and uplevel” strategy for increasing load, reps, range of motion, and reducing modifications.
Video‑Based Workouts & Tracking System
Instructions to watch daily follow‑along videos, use printable worksheets to log weight, reps, sets, and notes, emphasizing the principle “what gets tracked, gets improved.”
Warm‑Up, Cool‑Down, and Injury‑Prevention Emphasis
Mandate to perform dynamic warm‑ups and cooldowns included in each video to improve mobility, reduce injury risk, and aid recovery.
Nutrition, Hydration, and Recovery Recommendations
Guidance on adequate protein, calories, hydration, sleep, and overall lifestyle factors that support strength gains.
Printable Daily Worksheets as Accountability Tools
Template pages for each day containing buy‑in exercises, main lifts, set/rep/weight tables, and notes sections to capture form, difficulty, and modifications.