• We’re cranking up the intensity! 3 lower body days = more calories burn.

• Allow up to 2 minutes rest between sets in red, and 45 seconds to one-minute rest between isolation/easier lifts.

• If you train 5x per week and want more upper body, feel free to omit Day 1 and begin with Day 2.

• To give you more freedom and variety with your meals, you will find food lists below to create your meals based on the macros that you calculate from the Macro Sheets.

Resources: