Lifter Information

No equipment required.

This 10 week program is perfect for individuals who are just getting into strength training again (or even for the first time!). These workouts require no equipment and can all be done in your own home (or even on the road!). They focus on basic movements and are shorter workouts. Every 3 weeks the overall format changes to keep things interesting and shift focus. Exercises can always be modified if needed. There are even ways to make exercises more challenging if needed. The idea is to build strength week by week which is why reps increase each week.

The first three weeks will be single movement strength workouts. This means you will complete all sets of one exercise before moving on the next one. This is focusing on building a base level of strength. The exercises for the first three weeks stay the same, but the reps increase. The idea is to push yourself harder each week and continue to build strength. The next set of workouts are supersets. A superset is two exercises that are completed one after another. You alternate back and forth between two exercises for the listed amount of sets. Supersets help build up your endurance, while still building muscle. The last format is a circuit style format. This style keeps you moving with minimal rest. Each exercise is meant to be completed one right after the other. Once you get through the last exercise you take a bit of a longer rest before starting back at the top.

PURCHASE

This 10 week program is great for individuals just getting into strength training. The movements are very basic and can all be done at home, but some equipment is required. Here is a list for the equipment used in these workouts:

• Mini resistance bands

• Long resistance bands

• Single or set of dumbbells or kettlebells

The workouts focus on basic movements and are shorter workouts. Every 3 weeks the overall format changes to keep things interesting and shift focus. Exercises can always be modified if needed. There are even ways to make exercises more challenging if needed. The idea is the build strength week by week which is why reps increase each week.

PURCHASE

This 10 week program is going to be ideal for individuals who would like to start lifting in a gym setting but aren’t exactly sure what to do. Again, these workouts are basic and straightforward and movements can always be modified if needed. There are 3 workouts per week with one focusing on upper body, one focusing on lower body and one focusing on full body. No additional equipment is needed since you will have all the equipment at the gym. The overall format changes every three weeks (single exercise strength, supersets, circuits) to change it up and keep it interesting. The idea is to continue to challenge yourself each week. If the reps are decreasing, make sure you’re pushing yourself and maybe try increasing the weight you’re using on a certain exercise!

PURCHASE

This 10 week program is for individuals who are interested in incorporating barbell movements into their training. These workouts are still focused on building strength, so you will see high reps with these exercises, but they are built around using a barbell for the main movements. This program has an increased intensity by providing you with four workouts a week rather than three. Each workout focuses on a certain muscle group. The overall format changes every three weeks (single exercise strength, supersets, circuits) to change it up and keep it interesting. The idea is to continue to challenge yourself each week. If the reps are decreasing, make sure you’re pushing yourself and maybe try increasing the weight you’re using on a certain exercise!

PURCHASE

This is a 10 week strength program designed to peak your strength. Traditionally this is done for a powerlifting meet, but is not required. It is based on RPE (rate of perceived exertion). The RPE scale is used to measure the intensity of your lifts. The scale runs from 0-10. Throughout this program you will be instructed to hit 7, 8, 9 and 10 RPE. More information on RPE is included in the program.

PURCHASE

This is a 10 week strength program designed to peak your strength. Traditionally this is done for a powerlifting meet, but is not required. This program is personalized based on percentages of your 1 rep max.

PURCHASE