Program length: 6 weeks, 4 workouts per week

Equipment needed: Dumbbells, barbells, and weight machines.

• For weight selection per exercise, choose a weight that you can safely complete all reps without going to failure.

• You will likely need to increase resistance as the program progresses.

• be on the lookout for supersets (taking two exercises and doing them back-to-back before rest and moving on to the next set). They are mixed into each workout for increased intensity and efficiency.

• Please use 2-4 minutes of rest in between sets.

• suggest this training program be performed at a fitness facility.