Who are these workouts for (skill-level)?
This is an intermediate to advanced level program; you should be comfortable lifting weights and understand lifting terms.
This is the perfect way to continue if you have done the 4-Week Stronger or 6-Week Strength Programs and can be done at the gym or home.
What do I need to participate?
List of equipment:
Floor and wall space
Bench or Box (something stable for step-ups)
Four to five sets of dumbbells (or adjustable ones)
- Extra Heavy
Weight Plate (for weighted push-ups and to stand on)
What are the goals of this program?
Gain strength and fall in love with your training!
How to schedule the program into a week?
Each week consists of 3 different full-body workouts, I would recommend you train Mondays, Wednesdays and Fridays taking a rest day in between. You can do the yoga class any day of the week.
How heavy should I be lifting?
Heavy is individual to the person and their training experience.
Rule of thumb: if you can do more than 3-5 reps after the suggested reps I give, the weight is too light.
How will I get the best results?
You have 8 weeks ahead of you.
Focus on progressive overload (increase the weight as you progress). You don't need to start going as heavy as you can, let your body adapt week by week.
Stay consistent and positive!