The strength workouts are designed to take 45-60 min each. The HIIT workouts are designed to take 20-30 min each. If you are running over on time, it is totally ok to trim the workouts!

The best thing to do first is complete all of your compound lifts first and all of their reps and sets. If you have more time after that, you could start by adding the accessories and finish all sets and reps first, one exercise at a time. If you don’t have enough time to finish your last sets you can trim those. For example, in a lower workout, do all the reps/sets of the Squats first and then if there is time, go back and do all sets of your accessories by finishing their reps and sets before moving on to the next accessory move.

Of course you can!

Programming is always yours to run as you choose, and we aren’t here to enforce anything. However, everything is written intentionally to optimize your progress. Changing the exercise order might make some things a little easier right now, but also might be self-handicapping your long-term results. A program is a system of training designed to achieve a goal, which in our case, is to get strong as heck and best support our nutritional goals. More than just exercises, this involves balancing fatigue and volume accumulation, developing skill proficiency and ingraining movement patterns, developing a well-rounded and resilient body, and much more. If you do need to rearrange the order, please prioritize your compound lifts first, always!

Make your schedule work for you! You can put these in any order, if you’re only doing a few choose at least one upper and one lower. We do recommend not stacking two lower and two upper days back to back. Make sure you have at least one rest day in between the same muscle groupings. Give your muscle groups adequate rest before training them again.

That's a big nope! More is not better here, better is better. The quality of your workout is much more important than the quantity. Ask yourself, do you train with the execution, intensity and intent that best supports your goals? These three things are absolutely a requirement in growing in strength and gains. Your hardest working set is when you can lift as heavy as you can while still maintaining form. The last few reps should be a big challenge. You should have little gas left in your tank and need time to rest after.

Not necessarily! Soreness does not measure the effectiveness of a workout out, progressively overloading does! While some days and workouts you might be very sore, in others you might not. More pain does not equal more gain here so there is no reason to “try” to go for soreness.

At-home equipment needed:

• Variety of dumbbells (we suggest AT LEAST one set of heavy dumbbells for leg day)

• Some exercise bands (long loop bands and bands with handles)

• Exercise ball

• Suggested: pull-up bar