DORI - and Traven! I created a 3x a week program for you. Let me know if you guys have any questions. day 1 is lower linear, day 2 is upper agility, and day 3 is full body dynamic. I increased volume slightly on weeks 3 and 4. But on the movements I put at lower reps weeks 3 and 4, try to slightly increase weight. Dori you have never done a lot of this stuff so Traven I know she'll need help learning how to set up barbell hip thrusts, the barbell complex, the landmine complex, spotting on bench press, and banded chin ups! Others might come up but for sure I know you'll want some help first with those. Especially week 1 let's make sure our form is correct on everything. Week 1 might take longer than the other weeks since you're just getting used to everything but it'll get smoother. I am seriously so stoked for both you Dori and to work alongside you, Traven! Dori is my sister and she is a badass!! I am so thankful she has found a community here at Studio Health. Disclaimer The nutrition and training plans provided by The Refinery Movement and AJ Amrhein, LLC are intended for educational and informational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or other qualified healthcare provider before beginning any fitness program, nutrition plan, or lifestyle change—especially if you have any medical condition, injury, or specific dietary concerns. By choosing to follow these plans, you acknowledge and assume full responsibility for your own health, safety, and results. Individual outcomes may vary based on factors such as genetics, medical history, consistency, and effort. The Refinery Movement and AJ Amrhein, LLC disclaim any liability for injury, illness, or adverse effects that may occur as a result of following these plans. Listen to your body, progress at your own pace, and seek professional guidance when needed.