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Sara Garavuso Sara Garavuso
/Gym Based / Cycle 2

Gym Based / Cycle 2

Lean Muscle with Sara Garavuso

This gym based program was created to help you focus on the basics, build a foundation for lean muscle growth and strengthen your compound lifts. Whether you are starting out or an advanced lifter this program is for you!

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Sessions (25)

4.93/5
3
70 min
+20 sessions more

Frequently Asked Questions

How to get the best outcome from the program?
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). Itโ€™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.
How to schedule the program into a week?
This program breaks down the week into 3 lower body workouts, 2 upper body workouts and 2 rest days. I recommend spreading the rest days out and not take them consecutively. That way you are able to give yourself time to recover.
What do I need to participate in this program?
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.
Who are these workouts for (skill-level)?
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.
What are the goals of the program?
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.

Frequently Asked Questions

How to get the best outcome from the program?
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). Itโ€™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.
How to schedule the program into a week?
This program breaks down the week into 3 lower body workouts, 2 upper body workouts and 2 rest days. I recommend spreading the rest days out and not take them consecutively. That way you are able to give yourself time to recover.
What do I need to participate in this program?
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.
Who are these workouts for (skill-level)?
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.
What are the goals of the program?
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.
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Comments

B
Brooke โ€ข 1mo ago
I love that all the workouts are right around an hour!
B
Brooke โ€ข 2mo ago
Those lateral raises ๐Ÿ˜ฎโ€๐Ÿ’จ๐Ÿ˜ฎโ€๐Ÿ’จ
N
Natalie โ€ข 2y ago
That drop set - why do you hate meeeee ๐Ÿ’ช๐Ÿฝ๐Ÿ”ฅ
G
Georgia โ€ข 2y ago
This is my absolute fav lower body workout โค๏ธโ€๐Ÿ”ฅ
K
Katie โ€ข 2y ago
I love that there is a mix of leg exercises in this workout!
R
Rachel โ€ข 2y ago
๐Ÿ’€๐Ÿ’€๐Ÿ’€