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 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.

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.

Since we have been consistently working for 10 weeks straight, the first week of this program is going to be a deload week. Which means we will be reducing the intensity or load for each workout that week. During this first week only you will decrease the weight being used so you can familiarize yourself with the new program and movements and allow yourself to recoup and prep for pushing hard the following 5 weeks! Let’s hit those personal bests throughout this program!