-Increase overall lean muscle mass in all key body parts -Get lean and burn body fat -Build strong foundation (frame of the body) -Build overall strength -Build core strength -Establish great mind-muscle connection within each muscle group -Improve posture -Improve mental clarity and focus

- Get proper sleep (8-9 hours a night is a must) - Impeccable nutrition regime that consists only of wholesome natural ingredients - Drink the daily recommendation of water - Make sure to allow muscles time to recover -Meditation helps to detox and rejuvenate your body from external stress which will positively impact training and recovery -Ice cold showers in the morning and after workouts is highly recommended. It will dramatically reduce inflammation, boost your immune system, and accelerate metabolism. This will lead to fat loss and help to accelerate muscle growth.

-You will have to train with weights 3-4 times per week. -You must also include 2 days of active rest -When you rest from lifting, you should still remain active. Do HIIT cardio / abs workouts, play sports, go for a hike or a long walk in nature

-The workouts are designed for all levels, as any beginner, intermediate, or advanced level athlete will benefit from this program

-Each session starts with a proper warm-up -Recommend 40-50 very deep inhalations through the nose in order to over oxygenate the body and wake up nervous system -Do a quick full body dynamic stretch and mobility routine. It shouldn’t take more than 5-7 min -Never attempt heavy weight lifting without prior warmup -Start each exercise with relatively light weight and gradually increase it set after set -Focus on perfect posture and exercise form -Keep a relatively neutral spine in all movements, keep the core muscles tight, chest tall and shoulders back! -Always use a full range of motion

-Each workout should last no longer than 45-50 min including a warmup and cool-down time -45 mins is more than enough time to adequately stimulate growth and trigger the right amount of anabolic hormones while avoiding producing too much of catabolic hormones -Always keep these concepts in mind: less is more. Intensity, quality , efficiency 👍🏻 , but no need to over do things in terms of volume. (At least when it comes to training with heavy weights)

-You need a gym membership that has standard workout equipment

-”Active rest days” mean that you may do some type of HIIT cardio like sprints, battle ropes, perform an abs routine or just play sports you love -Be active in general but don’t touch weights

-Message me in the app and I’d love to see your progress photos on Instagram. Tag me @alexander1official