You will need access to a gym with a variety of equipment including dumbbells, machines, cables, booty bands and resistance bands.

You have 5 hypertrophy based workouts every week that will work your entire body to help you build lean muscle and change your physique. You have an optional Low-Intensity State State cardio day each week but you can choose to rest if you need it. Make sure to take a full rest day each week and take time to stretch and foam to help your body recover.

This program is 4 weeks long and is split into two phases. Phase 1, weeks 1-2, will be the same workouts but reps and sets will vary. Phase 2, weeks 3-4, will be the same workouts but reps and sets will vary.We have the same workouts for two weeks in a row because the brain and the body take time and intentional practice to develop a new movement pattern. So the goal is to get more proficient at an exercise (improve technique and form) and increase the weight, to see significant changes in your strength and your body. Tempo is important; meaning you don't need to rush through your reps. Take your time and let those muscles feel the tension for best results. My challenge to you is to lift heavy while maintaining good form. Here's a good indicator to help you know if you're lifting enough. If you have 10 reps of bicep curls and you get to rep 5 or 6 and you don't feel challenged at all, then you're not lifting heavy enough. Those last 3-4 reps should be challenging to finish. So lift heavy but don't compromise your form. Don't be afraid to slow the rep so you can focus on better technique and form.

Most of the workouts will take you 50-60 minutes but will vary based on how much rest you're taking between exercises and how quickly you move through your sets. Feel free to modify workouts if you're short on time You can always do less sets and reps. Focus on quality over quantity.