* Build strength in all the major movement patterns, targeting all major muscle groups * Build a strong foundation of strength for beginners and intermediates * Build resiliency in the body, making daily life and activities easier to accomplish and reducing risk of injury in the process

* Dumbbells (adjustable is preferred) or other weighted objects (you can get creative with backpacks, luggages, water jugs, etc if needed), a bench or chair/sofa/box (elevated surface), and resistance bands (ideally looped minibands) * A positive attitude and dedication to the program

* The workouts are designed for beginners to early stage intermediates, although anyone can benefit from these workouts if the effort level is sufficient * Beginners: go slow, use less weight to start, use longer rest periods if needed, and focus on form

* Resistance training 3 times per week * 2-3 days of active rest: When you rest from lifting, you should still remain active. Go for a walk, hike, play sports, or do other active hobbies you enjoy * 1-2 full rest day: On one of the days, take it easy! Relax and give yourself time to recover

* Get proper sleep (7-9 hours a night is optimal for most individuals) * Eat a diet that is MOSTLY whole, unprocessed foods, with plenty of protein. A good rule of thumb is to try to eat whole foods ~80% of the time, and ~20% of the time just eat whatever you want. This will make it easier to avoid binge eating and stay consistent. Unless you have a medical issue keeping you from doing so, eating ~1 gram of protein per pound (1 pound = 0.45 kilograms) of bodyweight per day is recommended * Drink plenty of water: a good starting point is at least eight 8 oz glasses of water daily, although your size, activity levels, and environment will determine if you need more or less * Make sure to use active and full rest days to allow muscles to recover

* Yes! I’ve included modifications in the descriptions for most exercises. If you need further assistance modifying any exercises or workouts, send me a message in the app and I’ll be happy to help!

Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos, or just videos of you working out! Tag me on Instagram at @dr.caleb.burgess or feel free to shoot me a DM on Instagram. I would love to showcase your progress to our community.

Yes, please do! If you post about your journey on social media, please TAG ME at @dr.caleb.burgess so that I can share and celebrate your progress!