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 which can be done at home or the gym.

List of equipment: Floor and wall space Pull-up Bar Barbell (optional) Bench or Box (something stable for step-ups and hip thrusts) Four to five sets of dumbbells (or adjustable ones) - Lightweight (around 4kg/8lbs) - Mediumweight (around 8kg/15lbs to 10kg/20lbs) - Heavy (around 10kg/20lbs to 12,5kg/30lbs) - Extra Heavy (around 15kg/30lbs to 20kg /45lbs ) Kettlebell (Iaround12kg/25lbs to 16kg/35lbs) 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

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 on IG. I would love to showcase your progress to our community.

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 weight 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.