•Increase overall lean muscle mass •Get lean and burn fat •Build core strength •Improve posture •Improve mental clarity and focus •Improve flexibility and mobility •Improve nutrition

•You’ll 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 (NEAT). Do 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 of whole, nutrient dense foods (get my nutrition guide in “Nutrition” section of the app) •Drink at least eight 8 oz glasses/ 2 liters of water daily •Make sure to use active and full rest days to allow muscles to recover •Prioritize protein

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!

Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.

I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag [ninimun77] or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.