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.

List of equipment: Floor and wall space Pull-up Bar Barbell Bench or Box (something stable for step-ups) Four to five sets of dumbbells (or adjustable ones) - Lightweight - Mediumweight - Heavy - Extra Heavy Kettlebells Weight Plate (for weighted push-ups and to stand on)

Gain strength and fall in love with your training!

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.

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.

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!