This program was designed for lifters who want an efficient and effective workout. Start in your strength building phase for the first 3 weeks, using 60-80% of your maximal strength for each movement. In phase 2, for the remaining 3 weeks, move on to slightly lighter weights and endurance reps to finish feeling strong and lean.

Download your PDF and save to your phone or computer right away! Update your weights by clicking in the fillable boxes under the weight. Click on each exercise name, and a youtube demonstration video will open. Click on the verbiage under the equipment column to view the alternate options if you are using dumbbells/bands only at home.