* Increase overall lean muscle mass * Improve strength and endurance * Build core strength * Improve mental clarity and focus

* 5 days per week separated by upper, lower, and full body/endurance * Core workouts 2-4x per week * One endurance/cardio day with options for you to choose from * 2 off days - at least one of these should be a full rest day. It's up to you what to do on the other day off from the program, I'd recommend an active rest!

* Get proper sleep (7-9 hours a night is recommended!) * Dedicated nutrition regimen that consists only of wholesome, natural ingredients (get my nutrition guide in “Insights” section of the app) * Drink at least eight 8 oz glasses of water daily * Make sure to use active and full rest days to allow muscles to recover * If you need more nutrition help, please feel free to reach out for individual coaching!

* For this program, it is based around barbell movements (front squat, back squat, deadlift etc) but is not required * There are dumbbell scaling options for every part of the workout * If you have access to a cardio machine: rower, bike, treadmil, ski-erg, etc, it's recommended, but also not required * Bands, a box (for box jumps), a wall ball, or any traditional crossfit equipment is encouraged!