As the weeks go by we want to focus on progressive overload (when you gradually increase the weight, frequency, or number of repetitions in your strength training routine). It’s important to remember if we are not challenging ourselves by creating progression in our program week by week we will hit a plateau. Ex. First week you deadlift 135lbs for 5 reps. The following week we would either add 5-10lbs and go for the same amount of reps or we can keep the weight the same but aim for 6-8 reps. Remember adding 5-10lbs in a lower body movement or compound lift is feasible - but for a woman with an upper body movement like bicep curls adding more reps at the same weight or adding 2.5lbs would be a great progression.

This program breaks down the week with 5 workouts and 2 rest days. I recommend spreading your rest days out and not take them consistently. That way you are able to give your time to rest and recover.

Since this is a gym based program, you will need access to a gym. Each workout has a mixture of movements using free weights (including barbells, weight plates & DBs) and cable machines. I recommend having a personal barbell pad you bring on your lower body days. (Most gyms have these pads available or you can use a folded yoga mat. I just prefer having my own: so I know no one else is using it and the thickness in the padding is not worn down). I also recommend keeping a weight journal to track all of your weights for each rep/set and progressions.

Beginner/intermediate/advanced - we are sticking to the basics! So how you push yourself with the weight being used will increase the difficulty. Remember the basics are most important and bring produce the outcomes we are looking for.

Build a foundation of strength, lean muscle, and a consistent routine/program focused on: -Using progressive overload weekly to challenge yourself, increase strength and optimize lean muscle growth -Focusing on mind to muscle connection -Slow and controlled movements -Prioritizing correct form -Tracking the weight used for each movement so we can challenge our selves weekly *Key note: Crazy and different workouts that change workout to workout or week to week will not produce the changes you are looking for. Focus on producing a solid foundation with your lifts.

Common misconception: "I need to do more, add more movements or do a different program" First, I want to say that if you are not feeling challenged its becuase you are not challenging yourself enough with the weight being used. My programs are designed to be used multiple times. Each program should be utilizing and keeping your movements being done consistent. I know this can feel boring but consistency is what produces results. You should be tracking the weight being used each workout and striving to exceed those numbers as time goes on. If a movement is not challenging enough : INCREASE THE WEIGHT! When the movement says 10R you should be challenged at that 10R. If you can complete more than the 10R that is your sign to increase the weight and difficulty. Also, You should not be adding in cardio movements like jumping squats in between sets. This time is for you to rest so you can push 100% during the set. - Some other ways besides increasing weight to increase difficulty : - add more reps, add another set, decrease rest time, add a pulse, add a pause. *Rather than think a program is not difficult enough for yourself, challenge yourself and step out of your comfort zone by increasing the weight.