This is a strength training program that focuses primarily on muscle hypertrophy - increasing muscle mass.  But beyond that, your strength should be functional and serve you well in your everyday life. To accomplish this, I specifically designed this program with muscle coordination work woven throughout and an optional dynamic mobility workout every week to keep you moving in all planes of motion to function your best. 

In this program, you will find five strength workouts per week with a repeating weekly rhythm.  The workouts are strategically planned to challenge your muscles efficiently, so the shorter workouts (mostly 20-30 minutes each) easily fit into your daily schedule.  Upper body and lower body muscle groups will be worked on separate days, and you will notice the upper body muscles are split into two different groups: push (triceps, chest, and shoulders) and pull (back and biceps) muscles.  Completing the workouts in the order indicated on the calendar will ensure your muscles get plenty of rest between workouts because rest is such a crucial part of the muscle building process.

The level of intensity in this program will be determined by the amount of weight you use which means all fitness levels from beginner to expert can be appropriately challenged and find success!

Once you have dumbbells and a tubing band set, you can start whenever you want! Be sure to watch the introduction video, it will be very helpful in understanding what to expect and how the workouts are set up. If you need more time between workouts, have sick days, mental health days, etc. that is perfectly fine. I encourage you to challenge yourself while also listening to your body and knowing your limits. If you take time off just be sure to continue the program workouts in the order designated on the calendar. They are strategically planned to allow the proper amount of rest between working specific muscle groups for maximum results.