This program is for those that are looking to increase their muscle strength by having a well-balanced fitness routine. In a majority of the workouts, you will see how there will be a slower-movement, heavier weights section with faster, cardio and/or bodyweight-based exercises towards the end. This is a great combination to not only challenge your muscles in different ways, but to improve muscular endurance, while improving your strength and cardiovascular performance.

THE SCULPT Program is 8 weeks, 5 workouts per week, with 1 suggested cardio day and 1 suggested rest day. Each week has 2 leg days, 2 upper body days, and 1 full body day. Core work will be combined with all different workouts, along with naturally being challenged through other exercises. It is recommended to take 1-2 rest days per week. The cardio day is just a suggestion and can be turned in to a rest day! 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. It is HIGHLY recommended to do the Mobility Program or Flexibility Program alongside the SCULPT Program. This program is focused on barbell work, dumbbell exercises, and higher-intensity exercises. You can do this from home if you have a proper gym set-up available!

This program is for intermediate to more advanced fitness routine. It is recommended to complete my Builder Program, Home Gym Program, or another resistance training program BEFORE starting the SCULPT Program. You will be able to easily modify any exercises that are not at your level yet or that you just do not have the equipment for! MUST BE ABLE TO DO: • at least 1-2 pull-ups or chin-ups (or you can modify them with other exercises) • 10 push-ups • back squats with just the barbell alone - at a minimum (unless you are using dumbbells or kettlebells instead)

Best practice is to start low and add 2.5-5 lbs per weight until you find the right size for the workout(s) that you are doing. Your weights should be heavy enough that they challenge you, but not too heavy that you are compromising your form or are unable to complete the full reps even in the first couple rounds. I use dumbbells ranging from 15-lbs to 45-lbs along with 40-lb kettlebells. Barbell weight plates will be different and you will need to slowly add weight until you feel comfortable with the weight without it being too heavy. If your barbell is far too heavy for you, it could lead to dangerous performance and cause injury. It's best to start light with the barbell, try out a few reps for a warm-up, and add if needed.

Reverse drop-sets are when the your repetitions go down but your weights go up. So for SOME of the exercises, you will see 4-5 different numbers, depending on the round that you are on. It is suggested to start with a medium-light weight and add additional weight as you progress in your rounds and the repetitions go down. • Do not push yourself to a heavier weight if you body is already well worked with the current one. Staying at the same weight for all rounds is totally fine if that's what feels best! • Make sure to check off the round that you are on so that the correct number of reps for the next round changes on the exercise screen.

For most, if not all of the exercises - you will easily be able to just mimic the position of the barbell with a couple of dumbbells. It would be impossible for me to show every modification in this program, so please just reach out if you see something that’s too confusing! A general rule of thumb is to imagine that the dumbbells are connected as a barbell and just do the same sort of exercise. An example exception for mimicking - Barbell Back Squats - do these with a dumbbell on each shoulder with your hands facing each other

You will notice that for some of the recorded exercises, I am pregnant (all recorded between 12 & 16 weeks). Although I have recorded some of this program pregnant - it DOES NOT make this a pregnancy program. You will inevitably have to modify some of the exercises like twists and crunches. I will be doing this program in my second trimester and modifying the ones I need to. That being said, make sure to check with your provider before starting a program or working out if you are pregnant.