Build muscle strength Get stronger in basic weightlifting movements Improve muscle tone and shape Increase core stability Support muscular and cardiovascular endurance

Stay consistent as best as you can. I’d rather you show up for 5 minutes of the workout than none at all. Remember that you have the agency to show up for yourself - and you truly deserve to. (However, rest days and time off for self-care reasons is totally understandable. The gym won’t go anywhere, so please take the time if you’re mental health requires it)

This program contains 5 workouts per week. I recommend the following: Monday: D1 Tuesday: D2 Wednesday: D3 Thursday: D4 Friday: D5 Saturday + Sunday: Rest / Active Recovery Or Monday: D1 Tuesday: D2 Wednesday: D3 Thursday: Rest / Active Recovery Friday: D4 Saturday: D5 Sunday: Rest / Active Recovery Carve an hour in your day that fits your schedule while fitting into the flow of your routine. You want to ensure that working out isn’t intrusive, but rather a natural part of your day. I prefer tucking in my workouts early before classes or later in the evening as a late night therapy. It’s also helpful to know the busier time of your gym so that you aren’t waiting too long to use equipment. I find the best times at my gym are around 8-10 AM, 12-3 PM, and 7-8 PM. Each workout will take approximately 60 minutes to complete.

I advise intermediate to advanced-level fitness lovers to try out this program! Especially if you’re interested in building both muscle tone and strength. For beginners, please try out my FFG Home and slowly migrate to this program. The at-home program will help build a foundation for this one.

Your gorgeous self, and standard gym equipment (barbell, squat rack, dumbbells, machinery)