This program is 12 weeks and 5 workouts per week! Each week is split in to 2 leg days, 2 arm days, and 1 full body day. Extra core work will be incorporated in to some arm and leg days. It is recommended to take your 2 rest days or more per week. It is your decision when you would like to take that rest! If your body is too sore, please take extra rest and make sure your body is ready to move again.

This is an intermediate/advanced program. I recommend doing the dumbbell, bootcamp, or beast mode program before this one!

Barbell • Start with just using the bar and adding 5 pounds at a time until you feel that the weight is manageable for you. This is NOT a low rep, very heavy weight program. This is a medium weight and medium/higher repetition program. This mean that you should be able to do 6-10 barbell squats for an average of 3 rounds with the weight you choose. My suggestion is to start light and add little by little! Too heavy will strain your legs and increase risk of injury if your body is not ready for it. Dumbbells • It's recommended to have at least two sets of dumbbells but if you only have one, that's okay too! I use 15-lbs, 20-lbs, and 25-lbs for reference. It's nice to have a heavier set and a lighter set for some of the arm workouts. You will probably even need to level up as you get stronger!! Kettlebells • Anything between 25-50-lbs or higher would be great for this program! I use a 35-lb kettlebell and a 40-lb kettlebell. You only will need one kettlebell of whatever size(s) you choose! There are not any workouts where you need a pair of the same amount of weight.

YES! It is recommended to increase your barbell workouts by 2.5 to 5 lbs with each new week. You may want to write down how much weight you use each week to determine how much to level up! If you feel that you need more time before increasing, do every other week. For dumbbells and kettlebells, you may be okay throughout but if you feel that you're not being worked enough, level up.