My recommended weekly split: • Monday — Leg Day 1 • Tuesday — Upper Body 1 • Wednesday — Leg Day 2 • Thursday — Upper Body 2 • Friday — Leg Day 3 • Saturday or Sunday — Rest day But feel free to sprinkle in your rest days wherever they fit best in your schedule.

And no there is no specified cardio or core in this program, feel free to add on an ab workout after any of the workouts if you have time. I would say don’t do more than 2-3 ab workouts each week as you will be working your core during all the movements in this program. With cardio, also feel free to do whichever workouts you want. I have been trying to do 3-4 miles outside walking per day but some days it doesn’t happen so so whatever works for you!!

With this program we will be focusing on utilizing PROGRESSIVE OVERLOAD. Progressive overload is a method of training in which you gradually increase the stress you are placing on the body and is key for muscle growth! Whether that be adding on 5 lbs more than the week before, getting 1-2 extra reps in, decreasing your rest time between sets, your goal should be to improve / challenge yourself in some way each workout.

One thing to note however is we don’t want to increase the weight TOO much to where we are compromising form and potentially increasing the risk of injury. Below I describe rep ranges and how to use them to know when to increase / decrease the weight!

Remember we want to challenge ourselves but never compromise form for more weight!!

FOR EVERY EXERCISE keep your core engaged and a neutral spine to avoid injury!

You need to be pushing yourself and training to failure or close to failure if you want to see progress! So don’t be scared to reach for those heavier weights!!