There are two options for every workout. Column A is for access to a full gym. Column B is for working out from home (or gym) with bands and dumbbells.

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There are 3 mandatory full body weight lifting days each week and 2 optional glute, ab, and arm days.

Use my video tutorial to learn how to properly calculate and track your macros so you can successfully reach your goals.

Each exercise is linked to a video of me thoroughly demonstrating and teaching the movement just like I would teach my clients. I show you how to set up equipment, make modifications and progressions as well as tips on how to maximize your results.

Use the printable Workout Tracker provided so you can stay on track and push yourself to hit new personal bests.

Learn how to calculate and customize your calorie and macronutrient requirements for fat loss or building muscle using my step by step approach.