What are the goals of this program?
The goals of this program are to build lean muscle and help shape your physique like a bikini or wellness competitor. This program targets muscles that create an hourglass shape: defined shoulders with a tapered back, large round glutes, and strong legs with defined hamstrings. There is also an optional day that targets chest & arms if that is a focus area of yours.
What do I need to participate?
For this beginner/intermediate home gym version, you will need access to dumbbells (ideally at least a light,medium & heavy set) and resistance bands (smaller glute bands and longer loop bands if possible). For the light set, I recommend 5-10 lbs each. For the medium set, I recommend 15-35 lbs each. For the heavy set, I recommend 25-50 lbs each.
If you also have access to barbells, pull-up bar, and more diverse equipment, check out the "advanced home gym" version. If you are lacking a certain piece of equipment and need additional substitution suggestions, send me a message or post any questions on our Facebook group!
Who are these workouts for (skill-level)?
This beginner/intermediate version is for those who have some experience using dumbbells but are not yet comfortable with using barbells & heavier weights on compound lifts. Make sure you watch the demo videos & read the caption underneath for techniques tips on exercises.
This is a high volume 6 week program with 5 days of lifting per week with an optional 6th day for those who want more volume dedicated to chest & arms and/or those who want to do a weekend metcon for extra cardio/conditioning. If you can only commit to 4 days per week, or if you feel that you're not recovering from all this volume, stick to days 1-4 each week and you will still make progress!
Day 1 - Lower Body (Quads & Glutes Focused)
Day 2 - Upper Body (Shoulders & Back focused)
Day 3 - Lower Body (Glutes & Hamstring Focused)
Day 4 - Upper Body & Abs
Day 5 - Total Lower Body
Day 6 - Optional: Bench + Arms + Metcon
Day 7 - Rest Day & Mobility
How will I get the best results?
* Get proper sleep (7-9 hours a night is a must)
* Dedicated nutrition regimen with adequate levels of protein. (Check out my sample meal plans in the "nutrition" section).
* Drink at least 1 gallon of fluids daily
* Make sure to use active and full rest days to allow muscles to recover