What are the goals of this program?
This program is designed to make you strong (like really strong!) but also to develop the smaller muscle groups that make up a well-rounded physique (like glutes, hamstrings, shoulders, back, etc.)
What do I need to participate?
You will need access to a gym with free weights (dumbbells, barbells, etc.) and basic machines.
Who are these workouts for (skill-level)?
These workouts are designed for the intermediate/advanced lifter who is already proficient with the main compound barbell lifts like squat, deadlift & bench. If you are looking for a more dumbbell-focused program, check out my beginner gym program!
What’s the program schedule?
The workouts are designed to be done 5/week (3 lower body & 2 upper body sessions). You can do them Monday-Friday or Mon-Wed, Fri-Sat.
When you rest from lifting, you can choose to still do something active, but make sure it doesn't interfere with your recovery!
How to get the best results?
-Choose weights that challenge you but still allow you to execute with proper form
-As you get stronger, make sure you're increasing the weights that you use on each exercise
- Get proper sleep (7-9 hours)
- Have a dedicated nutrition regimen (get my nutrition guide in “Insights” section of the app)
- Make sure to use active and full rest days to allow muscles to recover
How can I ask you questions?
-Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.