The goals of this program is to help keep you on track and help you become the healthiest/strongest version of you How to tailor the program towards specific goals: Build strength/muscle: Follow the program and make sure you are pushing yourself with weight especially in compound movements. When pushing heavier, make sure you are keeping form! Make sure you are eating enough protein and calories. Eating at least at maintenance and/or a slight surplus for calories is what I recommend! Lose body fat & "tone up": Follow the program. Still push yourself with weights- don't just go through the motions. Eating in a slight deficit to start off and keeping protein intake high is what I recommend! Aside from daily steps, adding in 2-3 sessions of cardio can be a useful tool and I recommend doing it at the end of workouts not before!

These workouts are more geared towards intermediate but they can be modified for beginners as well If it is too difficult, drop your weights to a lower weight or even try bodyweight If it is too easy, increase your weights (last 3 reps should be a struggle)

You will need access to gym equipment! For majority of the exercises, you can substitute a lot of things Example: Barbell squats -> dumbbell squats Barbell chest press -> dumbbell chest press

CONSISTENCY !! The more consistent you are, the better results you will see Paired WITH nutrition. This is just as important as the workouts you're doing in your journey!!