Gym requirements: a barbell, dumbbells, cable machine, leg curl/extension machine Home requirements: dumbbells and a bench (a bench, chair, or couch could work)

There are full programs to follow or individual workouts to choose from! The programs have 4 workouts a week- 2 upper body days and 2 lower body days. If you like to add a 5th workout to your week, choose from any of the individual workouts! The individual workouts (or daily workouts) can be added to your week anytime you’re just looking for a one-off workout to do!

A workout is only as hard as you make it! Remember to think about a few things during your workout: Are you paying attention to form? Are you focusing on every rep or are you on autopilot? Are you flying through each exercise or are you completing each set with intention? Are you truly using a weight that is challenging for you? Be sure to utilize progress overload (in the simplest terms, progressive overload is progressing in some way each week) This could be improving your form, increasing your reps or sets, increasing the weight you’re using, or decreasing your rest time between sets. Be sure to keep track of these numbers, so you can implement this each week!

You’ll see unilateral movements in these workouts (single arm/leg exercises like single arm shoulder press, b-stance RDL, Bulgarian split squats, etc.) The reps are for just one side! Be sure to complete the same number of reps for the other side! For example: If it says 8 reps for single arm shoulder press- make sure you complete another 8 on the other side!)

Good news! Modifications can always be made! Whether that means bringing the push ups to your knees or swapping out an exercise for a different one that works the same muscles, it can be done! In the workout descriptions you will see I have notes next to exercises that commonly need a modification (push ups / pull ups) But if there is an exercise you need a modification for and it’s not in the description, please let me know ASAP. I can help find the best option for you! Adjust the weight you’re using- if you can’t get correct form while using a certain weight, try lowering the weight or try bodyweight Adjust the reps you’re doing- if you lose your form by the end of the set, try lowering the reps you’re doing so you can maintain your form Adjust the range of motion- the goal is full range of motion in any exercise, but if you’re not there yet, that’s ok! In your lunge, if you can’t lower you knee all the way, try lowering only halfway and slowly work your way to full range of motion as you get stronger Push ups - kneeling push ups Planks - kneeling planks Pull ups - assisted machine, banded, or negatives