LIFT 2: hypertrophy rest - at least 3:00 tempo - control down, fast up *means each side warm-up (light 8-10 minutes of desired movement) dumbbell single leg squat (4x6)* 35lbs dumbbell lawnmower row (4x6)* 35lbs banded rotations (4x10)* (2) dumbbell rdl (4x6) 55lbs landmine single arm overhead press (4x6)* 10lbs on bar… should be tougher than 1/2 kneeling because that requires stability supine banded single leg hip flexion (4x8/:30)* first round is the 8 reps, next round is the :30 hold, repeat… use a band that is challenging but doable finisher: stairmaster (5:00) consistent tough pace ENJOY

LIFT 1: hypertrophy rest - at least 3:00 tempo - control down, fast up *means each side warm-up (light 8-10 minutes of desired movement) (2) dumbbell rear foot elevated split squats (4x6)* 40lbs seated cable single arm row (4x6)* 42.5lbs medicine ball parallel rotational throw (4 of x8)* the lighter the better seated machine hamstring curls (4x8) two legs, not one this time 1/2 kneeling single arm overhead press (4x6)* 25lbs dumbbell lateral flexion (4x8)* 35lbs finisher: countdowns (10) TIMED 10 push-ups, 10 squat jumps :10 break 9, 9 :10 break 8, 8 :10 break 7, 7 :10 break 6, 6 from 5 down, no breaks Monday sets the tone. Show up for yourself.

As a trainer, I still have a coach to keep me accountable. 🤍 I only strength train 3 days a week now. I used to train 5-6 days, thinking more was better but it wasn’t. The biggest change? Prioritizing recovery, sleep, stress, and hitting my macros. And one more thing: stop changing your workouts every week. I’ve been following the same program for a month, tracking my lifts and progressively overloading. That’s how you build real strength and muscle. Sometimes, less really is more.

If you’ve been struggling to go heavier on your split squats or keep feeling them mostly in your quads, try this. Instead of a bench, elevate your back foot with a few weight plates and keep your stance a little narrower. It helps you drive through your front heel and target your glutes so much better. This small change made a huge difference for me.

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