This is an intermediate-level program; you should be comfortable lifting weights and understand basic lifting terms. This is the perfect way to continue if you have done the 8 Week or 6 Week Strength Programs and can be done at home or gym.

List of equipment: Floor and wall space Pull-up Bar Barbell (optional) Bench or Box (something stable for step-ups) Four to five sets of dumbbells (or adjustable ones) - Lightweight (I used 4kg/8lbs) - Mediumweight (I used 8kg/17lbs) - Heavy (I used 10kg/22lbs and 12,5kg/27lbs) - Extra Heavy (I used 15kg/27lbs and 17,5kg 38lbs ) Kettlebell (I used 16kg/34lbs) Weight Plate (for weighted push-ups and to stand on) A long resistance band light/medium Extra padding for hip thrusts and handstand push-ups

You can do it with your dumbbells, I recommend you double the reps for any of the exercises where I use the barbell.

You can always get creative! If you feel you are using something too heavy, go for fewer reps. If you feel is too light, go for more reps.

Consistency is key. You have 4 weeks ahead of you, pace yourself at the beginning and increase the weights as you move forward. Pay attention to what you need to change and make it work for you in a different way. I'm always here, don't hesitate to ask questions.

Each week consists of 4 different workouts, I would recommend you train Monday, Tuesday, take Wednesday off (it can be an active rest day where you squeeze in any other physical activity) then train Thursday, Friday and take the weekend off.