Increase lean muscle, lose fat, develop athleticism, improve mobility, look good and feel better

4 days Preferred is 2 days on then 1 day rest then 2 days on then 2 days rest Rinse and repeat

These workouts are for the intermediate I’ve include exercise regression and progression to better suit all individuals.

Complete all exercises with best form possible If an exercise doesn’t feel quite right take the time to rewatch the video and dial in your form Warm up appropriately Eat plenty of protein and drinks lots of water. Get as much rest as possible. Enjoy !

You need access to dumbbells or kettlebells and a utility bench at minimum.

You should utilize a weight that allows you to complete the prescribe reps while maintaining form and having a minimum of 2 reps left in the tank. Why ? This reduces the risk for injury, while still allowing for maximum muscle growth. You do not need to train to failure to make great results and it may actually impede your growth when done too frequently. Each week you should feel stronger adding a 5-10 lbs to each exercise within the prescribed reps.

Yes! In fact switching your exercises too frequently is not ideal for building lean muscle. The whole muscle confusion idea is flawed because when you are constantly switching exercises you do not allow your bodies neurological system to adapt and become more proficient at specific muscle building exercises. You end up not getting stronger as quickly or as efficiently as when you use the same exercises for at least 4 weeks.