This program boasts a 4-day training split with optional mobility day + 5th optional training day for both home & gym:

- Day 1: Glutes/Hams

- Day 2: Chest/Shoulders/Tri's + Core

-Optional Day 3: Mobility/Stretching

- Day 4: Glutes/Quads/Calves

- Day 5: Back/Biceps + Core

- Optional Day 6: Glutes/Shoulders/Arms


The home workouts have the same split as the gym workouts but are DB only! If you have a home gym, you can pick and choose from both home & gym workouts depending on the equipment you have available to you!

Home: 25-30 min

Gym: 40-70 min

Gym: Full Gym - Barbell, Dumbbells, Cable Machine, Leg Extension, Leg Curl, Leg Press, Pull Up Machine, Smith Machine, Lat Pulldown, Abduction/Adduction Machine

Home: Dumbbells + Bands

- 12 weeks of home & gym workouts
- exercise video demos FOR EVERY EXERCISE
- LIFETIME app access
- printable pdf of workouts
- informational pdf
- habit & goal setting
- form check & question help
- exercise substitutions/modifications
- how to calculate your macros
- tips for cutting & bulking
- supplement information
- lower & upper body warm ups
- core + mobility work
- weekly running focused cardio challenges
- weekly mini challenges + prizes
- supportive facebook community
- prizes for top 2 transformations
- prizes for top 2 most consistent/engaged