My recommended weekly split: • Monday — Leg Day 1 • Tuesday — Upper Body 1 • Wednesday — Rest Day • Thursday — Leg Day 2 • Friday — Upper Body Day 2 • Saturday or Sunday — Cardio & Core 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! WHAT ARE REP RANGES? For this program we will primarily be using either the 5-8, 8-10, or 15-20 rep range. Here’s what that means, if you: • Can get 8 reps (top number of the range) with the weight you are at, on the next set UP THE WEIGHT • Can get 6-7 reps (middle number(s) of the range) with the weight you are at, on the next set STAY AT THE SAME WEIGHT • Can only get 6 reps (bottom number of the range) with the weight you are at, on the next set DECREASE THE WEIGHT essentially if you finish a set at the top of the rep range that means you can go up in weight, if you finish the set at the bottom of the rep range you should go down in weight. 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 bestie!!