Before each exercise start with warming up first. Do at least 3 warm up sets per exercise before beginning the working sets. Perform the warm up sets with light weight and work your way up by adding more weight to each warm up set. Example warm up before squat: Warm up set 1: Squat with bodyweight Warm up set 2: Squat with barbell Warm up set 3: Squat with small barbell and small weights Warm up set 4: Squat with more weight Warm up set 5: Squat with even more weight Begin working sets You can also get your heart rate up and blood flowing in a cardio machine before the gym sessions, but note, that you still should perform the warm up sets prior to heavy working sets. This will not only prevent injuries but also increases your performance. You can also find dedicated bodyweight warm up - routines in the Mobility and Warm Ups - section of the app.

This program will effectively increase your muscle strength and size for an athletic physique.

This program includes 5 workouts and 2 rest days per week. But it's up to you and your own schedule. You can absolutely adjust the amount of workouts to meet your schedule. I.e. if you can do 4 workouts in a week, you just continue from where you left next week. Don't skip any workouts however, even if you were to do them at your own pace.

Basic gym equipment. You can substitute many exercises if needed, for example if you don't have access to a Smith-machine, you can do the exact same exercise with a barbell. You can also message me anytime!

All levels are welcomed since you modify the weights according to your current level and start to build up your fitness from there.

For best results, trust the process and stay consistent. Follow the progression instructions and do the program until the end. Don't skip your deload week since after that we can start the program right from the beginning again with slightly heavier weights than the first time around. This is how you will make the ultimate results and get the most out of this effective program.