This work out program is for those that really want to add strength and size, especially to the lower body! There are two lower body strength days, two upper body strength says, one low intensity cardio day, and a Hypertrophy Lower Body day. In the beginning of the week we are doing less reps and heavy weight to get your strength/power up. We end the week on a Hypertrophy day to put your strength to good use and get the max gains out of your muscles! Simple & Compound lifts with the barbell are KEY to this program, but I've made sure to include some great dumbbell and machine work to keep the work out spicy! Really focus on giving max effort and your mind to muscle work for each rep. Make sure you find your base weight before starting, this way you know where to start when you see that the reps increase or decrease on strength or hypertrophy days. Your goal is to be able to go up about 10% in weight each week. I highly suggest repeating this program at least twice to test your growth. Ps. If it's too tough, just take a set off and keep the intensity high for the set you can do :) Tips: Strength- Build size, build strength and increase load-bearing durability Hypertrophy- Improve muscle endurance, build size, build strength and burn fat Nutrition Goals: How many carbs to eat? 4-7 g of body weight of carbs a day How much protein to eat? 1 gram of protein per pound of body weight a day How much Vegetables to eat? Unlimited! (excluding starchy veggies) How much healthy fats? 0.5 – 2g of healthy fats per kg of bodyweight See nutrition guide for more tips on weight gain as well as weight loss.