* Increase overall lean muscle mass * Get lean and burn fat * Build core strength * Improve posture * Improve mental clarity and focus

* You need a gym membership that has standard workout equipment * A positive attitude and dedication to the program

* The workouts are designed for all levels * Beginners: go slow, use less weight, use longer rest periods, and focus on form * Advanced: increase weight, reps and reduce rest time as you progress

* Weight training 3-4 times per week * 2 days of active rest: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk * 1 full rest day

* Get proper sleep (7-9 hours a night is a must) * Dedicated nutrition regimen that consists only of wholesome, natural ingredients (get my nutrition guide in “Insights” section of the app) * Drink at least eight 8 oz glasses of water daily * Make sure to use active and full rest days to allow muscles to recover * Ice cold showers in the morning and after workouts are highly recommended

* Yes! I’ve included modifications in the descriptions for each exercise. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!

Please message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram or feel free to shoot me a DM. I would love to showcase your progress to our community.