• DUMBBELLS - I recommend having at least 2 sets of dumbbells (one heavier and one lighter or medium). Having 3-4 sets all 5 lbs apart would be ideal! • KETTLEBELLS (optional) - I recommend going heavy with these! I use 40-lb kettlebells for reference. They can easily be subbed with heavy dumbbells. • ELEVATED SURFACE, BENCH, or PLYO BOX - something that you can step on, jump on, and lay down on (all can be subbed by doing on the floor) • SMALL ELEVATED SURFACE (2-4 inches in height) - wide enough to fit both feet on or place your heels on (I use weight plates) That's it! You will not need anything else for this program :).

The Builder Program is 4 Weeks, 5 Days of Workouts per week. Each week has 2 leg days, 2 upper body days, and 1 full body day. Core work will be combined with upper body and full body days along with naturally being challenged on leg days. It is recommended to take rest days 2 times a week. It is your choice what days you need rest! If your body is too sore, please take extra rest and make sure to stretch out the muscles or practice regular mobility on the side. This program is focused on dumbbell exercises with some bodyweight exercises and only a couple higher-intensity exercises. Everything can be done at home or in a gym with minimal equipment! DROP-SETS - These are when the exercises decrease in reps, depending on the round that you are on. It is recommended to try and increase your weights by 2.5 to 5-lbs as the repetitions go down. There will be many times that you physically can not increase them and that it totally okay :). Try to start with a lighter/medium weight and go up. Don’t go too heavy if you’re not ready for it!

This is an intermediate to advanced program. You are welcome to start as a beginner but you will most likely need to modify the amount of repetitions or rounds to build your body up :). Although they are a slightly different form of working out, I recommend doing the Bootcamp Programs or Dumbbell Program before this one to prepare your body.

Best practice is to do the first one of two workouts of this program in a place that has 3-4 or more dumbbell sizes available. You should be going heavy enough that you are challenged but not too heavy that you can not finish the repetitions in the first round. These are the dumbbell sizes that I use throughout the program for reference: 15-lbs, 20-lbs, 25-lbs, and 30-lbs Kettlebell Sizes: 40-lbs I could easily do this program with only 3 dumbbell sizes but it is most convenient this way! You will inevitably need to increase your weights for certain exercises as you start to get stronger :).