This 12 week guide includes a 6 day workout split: shoulders/abs, hamstrings/glutes, chest/triceps, back/biceps, quads/glutes, and full body/lab circuit. The equipment needed can be found in any standard gym:

• Barbell and /or Smith Machine
• Dumbbells
• Kettle Bell
• TRX bands (can sub these out for DBs)
• Basic machines (leg press, leg extension, hamstring curl)
• Pull up bar/rig
• Cable machine

All 72 workouts progress from an intermediate/advanced level to an advanced level. The weights you choose can increase or decrease the difficulty as well as the rest time you take between sets.

This 12 week guide includes a 6 day workout split: shoulders/abs, hamstrings/glutes, chest/triceps, back/biceps, quads/glutes, and full body/lab circuit. Dumbbells and resistance bands are the only equipment needed, making this guide perfect for busy schedules, traveling, and anyone who wants to workout in the comfort of their own home! All 60 workouts progress from a beginner/intermediate level to an intermediate/advanced level. The weights you choose can increase or decrease the difficulty.

EQUIPMENT NEEDED:

• Dumbbells: at least one heavier set and one lighter set. The heavier set will be used for most lower body movements and the lighter set will be used for most upper body exercises.
• Long resistance band(s): At least one long band with or without handles.
• Booty band: At least one smaller resistance band to go around your legs.