Welcome everybody! I'm so excited to be releasing a program that is consistent with the way I train - intuitively! This is a program that is meant to help you improve in the gym without needing to have that strict structure that a lot of people feel like they need to follow to see results.&nbsp;&nbsp;Program Overview ✔️ 6 days training / week (2x upper / 2x lower / 2x cardio)✔️ Lifting education, definitions, &amp; tips/tricks&nbsp;✔️ Exclusive community group✔️ Daily workouts (3x options / day)✔️ Sets, reps, exercises, &amp; cardio recommendations✔️ &amp; More&nbsp;This program follows my structure of ~6 days training / week (2x upper body, 2x lower body, 2x cardio). In it, I provide 3 different workout options for each day as well as some general training principles &amp; education if you want to craft your own workouts.&nbsp;&nbsp;The goal is to give you guidance &amp; structure to follow if you want, but also allow you to mix &amp; match exercises if you want to switch it up. I truly believe there is no one-size-fits-all approach, so we want to keep every day fun &amp; different! This also allows this ‘6-week’ program to last you months, if not years, or even a lifetime!&nbsp;Of course, if you prefer to follow each day strictly, you can do that too and pick from any of the options I've provided. I appreciate you all trusting me to help guide you on your fitness journey and can't wait to build an incredible community here!

Last week! Same as every other week, feel free to choose whichever workout options you’re feeling this week, or mix &amp; match exercises to find the workout that gets you most excited to hit the gym. After this week, feel free to repeat the program again and try out some new workout options!

Week 6 Intro

Welcome everybody! I'm so excited to be releasing a program that is consistent with the way I train - intuitively! This is a program that is meant to help you improve in the gym without needing to have that strict structure that a lot of people feel like they need to follow to see results. This program follows my structure of ~6 days training / week (2x upper body, 2x lower body, 2x cardio). I've provided some structure as well - each day contains 3 different workout options - but you can also feel free to mix &amp; match exercises if you want to switch it up. I truly believe there is no one-size-fits-all approach, so we want to keep every day fun &amp; different! Of course, if you prefer to follow each day strictly, you can do that too and pick one of the options I've provided! I appreciate you all trusting me to help guide you on your fitness journey and can't wait to build an incredible community here! Read on for some important instructions for accessing our program &amp; hanging out in the community.&nbsp;Overview&nbsp;All of the details for the program are delivered in your portal here.&nbsp;&nbsp;Community&nbsp;You will also see a community section in your portal. I'd encourage all of you to add a profile picture to your account and go introduce yourself with a post / comment in the community section!&nbsp;Mobile AppDownload <a target="_blank" rel="noopener noreferrer" href="https://storage.googleapis.com/solintv-production-documents/1649360109636_document_upload">this document</a> for a pro-tip to save this program to your home screen and make it appear as a mobile app on your phone!&nbsp;Transformation Photos &amp; Program DetailsIn the meantime, please mark this item as complete and proceed to the instructions for transformation photos (optional). **Transformation photos are a great way to track your progress!

Welcome + Please Read Carefully

Remember, this program is an intuitive program, meaning you do not need to follow any of the options below directly. You can do whatever feels right to you. As a baseline for most training days, I recommend hitting ~4-6 total exercises, aiming for ~4 sets of 10-15 reps.&nbsp;Below are 3 different options you can choose for today OR feel free to mix &amp; match the exercises.&nbsp;Option 1Superset<ul><li>Hamstring Curls: 4 sets x 10-15 reps</li><li>Leg Extension Machine: 4 sets x 10-15 reps</li></ul>&nbsp;Individual Sets<ul><li>Leg Press: 4 sets x 10-15 reps</li><li>Barbell Squats: 4 sets x 10-15 reps</li><li>Bulgarian Split Squat: 4 sets x 10-15 reps (each leg)</li></ul>&nbsp;Option 2Superset<ul><li>Calf Raises: 4 sets x 10-15 reps</li><li>Leg Extension Machine: 4 sets x 10-15 reps</li></ul>&nbsp;Individual Sets<ul><li>Walking Lunges: 4 sets x 10-15 reps (each leg)</li><li>Bent Over Straight Leg BB RDL: 4 sets x 10-15 reps</li><li>Hack Squat: 4 sets x 10-15 reps</li></ul>&nbsp;Option 3Superset<ul><li>Hamstring Curls: 4 sets x 10-15 reps</li><li>Leg Extension Machine: 4 sets x 10-15 reps</li></ul> Individual Sets<ul><li>Goblet Squat: 4 sets x 10-15 reps</li><li>Bulgarian Split Squat: 4 sets x 10-15 reps (each leg)</li><li>Bent Over Straight Leg DB RDL: 4 sets x 10-15 reps</li></ul>

Day 5 - Lower Body

For today, pick any one of the following options. For Option 3, feel free to substitute any other exercise options that get your heart rate up. Option 1: LISS Cardio<ul><li>30-60 minutes of any of the following options<ul><li>Incline Treadmill</li><li>Stationary Bike</li><li>Stairmaster</li><li>Walking Outside</li><li>Biking Outside</li></ul></li></ul>&nbsp;Option 2: HIIT Cardio<ul><li>20-45 minutes combining any of the following<ul><li>Interval sprints: sprint for 10-20 seconds, rest for 40-50 seconds</li><li>Mountain climbers: 30 seconds on, rest for 30 seconds</li><li>High knees: 30 seconds on, rest for 30 seconds</li><li>Jump Lunges: 30 seconds on, rest for 30 seconds</li><li>Burpees: 20 seconds on, rest for 40 seconds</li></ul></li></ul> Option 3: 10 Minute Full Body Circuit (repeat 3x)<ol><li>Push-ups: 30 seconds on, 30 second rest</li><li>Sit-ups: 30 seconds on, 30 second rest</li><li>Bodyweight Squats: 30 seconds on, 30 second rest</li><li>Bicycle Crunch: 30 seconds on, 30 second rest</li><li>Burpees: 30 seconds on, 30 second rest</li><li>Jumping Jacks: 30 seconds on, 30 second rest</li><li>Alternating Lunges: 30 seconds on, 30 second rest</li><li>Mountain Climbers: 30 seconds on, 30 second rest</li><li>High Knees: 30 seconds on, 30 second rest</li><li>Plank: 30 seconds on, 30 second rest</li></ol>

Day 3 - Cardio

Remember, this program is an intuitive program, meaning you do not need to follow any of the options below directly. You can do whatever feels right to you. As a baseline for most training days, I recommend hitting ~4-6 total exercises, aiming for ~4 sets of 10-15 reps. Below are 3 different options you can choose for today OR feel free to mix &amp; match the exercises.&nbsp;Option 1<ul><li>Deadlift OR Back Extensions: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: back</li></ul></li><li>DB Bench Press: 4 sets sets x 10-15 reps<ul><li>Primary muscle targeted: chest</li></ul></li><li>DB Lateral Raises: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: shoulders</li></ul></li><li>EZ Bar Preacher Curls: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: biceps</li></ul></li><li>Tricep Cable Pushdowns: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: triceps</li></ul></li></ul>&nbsp;Option 2<ul><li>Incline DB Bench Press: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: chest</li></ul></li><li>Machine Cable Row: 4 sets sets x 10-15 reps<ul><li>Primary muscle targeted: back</li></ul></li><li>Seated BB Military Press OR Upright Row: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: shoulders</li></ul></li><li>Cable Bicep Curls: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: biceps</li></ul></li><li>EZ Bar Skullcrushers: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: triceps</li></ul></li></ul> Option 3<ul><li>Machine Chest Press: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: chest</li></ul></li><li>Single Arm DB Row: 4 sets sets x 10-15 reps<ul><li>Primary muscle targeted: back</li></ul></li><li>Arnold Press OR DB Front Raises: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: shoulders</li></ul></li><li>Standing BB Bicep Curls: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: biceps</li></ul></li><li>DB Tricep Kickbacks: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: triceps</li></ul></li></ul>

Day 4 - Upper Body

For today, pick any one of the following options. For Option 3, feel free to substitute any other exercise options that get your heart rate up.&nbsp; Option 1: LISS Cardio<ul><li>30-60 minutes of any of the following options<ul><li>Incline Treadmill</li><li>Stationary Bike</li><li>Stairmaster</li><li>Walking Outside</li><li>Biking Outside</li></ul></li></ul> Option 2: HIIT Cardio<ul><li>20-45 minutes combining any of the following<ul><li>Interval sprints: sprint for 10-20 seconds, rest for 40-50 seconds</li><li>Mountain climbers: 30 seconds on, rest for 30 seconds</li><li>High knees: 30 seconds on, rest for 30 seconds</li><li>Jump Lunges: 30 seconds on, rest for 30 seconds</li><li>Burpees: 20 seconds on, rest for 40 seconds</li></ul></li></ul> Option 3: 10 Minute Full Body Circuit (repeat 3x)<ol><li>Push-ups: 30 seconds on, 30 second rest</li><li>Sit-ups: 30 seconds on, 30 second rest</li><li>Bodyweight Squats: 30 seconds on, 30 second rest</li><li>Bicycle Crunch: 30 seconds on, 30 second rest</li><li>Burpees: 30 seconds on, 30 second rest</li><li>Jumping Jacks: 30 seconds on, 30 second rest</li><li>Alternating Lunges: 30 seconds on, 30 second rest</li><li>Mountain Climbers: 30 seconds on, 30 second rest</li><li>High Knees: 30 seconds on, 30 second rest</li><li>Plank: 30 seconds on, 30 second rest</li></ol>

Day 6 - Cardio

Remember, this program is an intuitive program, meaning you do not need to follow any of the options below directly. You can do whatever feels right to you. As a baseline for most training days, I recommend hitting ~4-6 total exercises, aiming for ~4 sets of 10-15 reps.&nbsp;Below are 3 different options you can choose for today OR feel free to mix &amp; match the exercises.&nbsp;Option 1<ul><li>Barbell Squats: 4 sets x 10-15 reps</li><li>Leg Press: 4 sets x 10-15 reps</li><li>Bulgarian Split Squat: 4 sets x 10-15 reps (each leg)</li></ul>&nbsp;Superset<ul><li>Leg Extension Machine: 4 sets x 10-15 reps</li><li>Hamstring Curls: 4 sets x 10-15 reps</li></ul>&nbsp;Option 2<ul><li>Hack Squat: 4 sets x 10-15 reps</li><li>Walking Lunges: 4 sets x 10-15 reps (each leg)</li><li>Bent Over Straight Leg BB RDL: 4 sets x 10-15 reps</li></ul>&nbsp;Superset<ul><li>Leg Extension Machine: 4 sets x 10-15 reps</li><li>Calf Raises: 4 sets x 10-15 reps</li></ul> &nbsp;Option 3<ul><li>Goblet Squat: 4 sets x 10-15 reps</li><li>Bulgarian Split Squat: 4 sets x 10-15 reps (each leg)</li><li>Bent Over Straight Leg DB RDL: 4 sets x 10-15 reps</li></ul>&nbsp;Superset<ul><li>Leg Extension Machine: 4 sets x 10-15 reps</li><li>Hamstring Curls: 4 sets x 10-15 reps</li></ul>

Day 2 - Lower Body

Remember, this program is an intuitive program, meaning you do not need to follow any of the options below directly. You can do whatever feels right to you. As a baseline for most training days, I recommend hitting ~4-6 total exercises, aiming for ~4 sets of 10-15 reps.&nbsp;Below are 3 different options you can choose for today OR feel free to mix &amp; match the exercises.&nbsp;Option 1Superset<ul><li>Hamstring Curls: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li><li>Leg Extension Machine: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li></ul>&nbsp;Individual Sets<ul><li>Leg Press: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li><li>Barbell Squats: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li><li>Bulgarian Split Squat: 4 sets x 10-15 reps (each leg)<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li></ul> Option 2Superset<ul><li>Calf Raises: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li><li>Leg Extension Machine: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li></ul>&nbsp;Individual Sets<ul><li>Walking Lunges: 4 sets x 10-15 reps (each leg)<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li><li>Bent Over Straight Leg BB RDL: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li><li>Hack Squat: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li></ul>&nbsp;Option 3Superset<ul><li>Hamstring Curls: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li><li>Leg Extension Machine: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li></ul>&nbsp;Individual Sets<ul><li>Goblet Squat: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li><li>Bulgarian Split Squat: 4 sets x 10-15 reps (each leg)<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li><li>Bent Over Straight Leg DB RDL: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li></ul>

Remember, this program is an intuitive program, meaning you do not need to follow any of the options below directly. You can do whatever feels right to you. As a baseline for most training days, I recommend hitting ~4-6 total exercises, aiming for ~4 sets of 10-15 reps.&nbsp;Below are 3 different options you can choose for today OR feel free to mix &amp; match the exercises.&nbsp;Option 1<ul><li>Deadlift: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: back</li></ul></li><li>Bench Press: 4 sets sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: chest</li></ul></li><li>Seated DB Shoulder Press: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: shoulders</li></ul></li><li>EZ Bar Bicep Curls: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: biceps</li></ul></li><li>Tricep Cable Pushdowns: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: triceps</li></ul></li></ul> &nbsp;Option 2<ul><li>Incline Bench Press: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: chest</li></ul></li><li>Bent Over Barbell Row: 4 sets sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: back</li></ul></li><li>Seated BB Military Press: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: shoulders</li></ul></li><li>Cable Bicep Curls: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: biceps</li></ul></li><li>EZ Bar Skullcrushers: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: triceps</li></ul></li></ul> &nbsp;Option 3<ul><li>Machine Chest Press: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: chest</li></ul></li><li>Single Arm DB Row: 4 sets sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: back</li></ul></li><li>Arnold Press: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: shoulders</li></ul></li><li>Alternating DB Bicep Curls: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: biceps</li></ul></li><li>DB Tricep Kickbacks: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: triceps</li></ul></li></ul>

Day 1 - Upper Body

Remember, this program is an intuitive program, meaning you do not need to follow any of the options below directly. You can do whatever feels right to you. As a baseline for most training days, I recommend hitting ~4-6 total exercises, aiming for ~4 sets of 10-15 reps.&nbsp;Below are 3 different options you can choose for today OR feel free to mix &amp; match the exercises.&nbsp;Option 1<ul><li>Barbell Squats: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li><li>Leg Press: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li><li>Bulgarian Split Squat: 4 sets x 10-15 reps (each leg)<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li></ul>&nbsp;Superset<ul><li>Leg Extension Machine: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li><li>Hamstring Curls: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li></ul> &nbsp;Option 2<ul><li>Hack Squat: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li><li>Walking Lunges: 4 sets x 10-15 reps (each leg)<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li><li>Bent Over Straight Leg BB RDL: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li></ul>&nbsp;Superset<ul><li>Leg Extension Machine: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li><li>Calf Raises: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li></ul> &nbsp;Option 3<ul><li>Goblet Squat: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li><li>Bulgarian Split Squat: 4 sets x 10-15 reps (each leg)<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li><li>Bent Over Straight Leg DB RDL: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li></ul>&nbsp;Superset<ul><li>Leg Extension Machine: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li><li>Hamstring Curls: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li></ul></li></ul>

Remember, this program is an intuitive program, meaning you do not need to follow any of the options below directly. You can do whatever feels right to you. As a baseline for most training days, I recommend hitting ~4-6 total exercises, aiming for ~4 sets of 10-15 reps. Below are 3 different options you can choose for today OR feel free to mix &amp; match the exercises.&nbsp;Option 1<ul><li>Deadlift OR Back Extensions: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: back</li></ul></li><li>DB Bench Press: 4 sets sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: chest</li></ul></li><li>DB Lateral Raises: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: shoulders</li></ul></li><li>EZ Bar Preacher Curls: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: biceps</li></ul></li><li>Tricep Cable Pushdowns: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: triceps</li></ul></li></ul>&nbsp;Option 2<ul><li>Incline DB Bench Press: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: chest</li></ul></li><li>Machine Cable Row: 4 sets sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: back</li></ul></li><li>Seated BB Military Press OR Upright Row: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: shoulders</li></ul></li><li>Cable Bicep Curls: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: biceps</li></ul></li><li>EZ Bar Skullcrushers: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: triceps</li></ul></li></ul> Option 3<ul><li>Machine Chest Press: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: chest</li></ul></li><li>Single Arm DB Row: 4 sets sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: back</li></ul></li><li>Arnold Press OR DB Front Raises: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: shoulders</li></ul></li><li>Standing BB Bicep Curls: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: biceps</li></ul></li><li>DB Tricep Kickbacks: 4 sets x 10-15 reps<ul><li>+Dropset after last set: Aim for ~10-12 reps on your dropset</li><li>Primary muscle targeted: triceps</li></ul></li></ul>

***Please follow the instructions below if you'd like your transformation to potentially be featured on my page!&nbsp;&nbsp;Please send your photos to <a href="mailto:chaysembyrd@gmail.com">chaysembyrd@gmail.com</a> after finishing the program.&nbsp;&nbsp;Instructions below:&nbsp;<ul><li>Email address: <a href="mailto:chaysembyrd@gmail.com">chaysembyrd@gmail.com</a></li><li>Subject of email: [Your Name]: 6-Week Intuitive Lifting Program After</li><li>Email me 3 photos (front, side, back shots) all in the same email (instructions below)&nbsp;</li><li>Make sure to use the correct posture for the photos, as you can see here:&nbsp;<a target="_blank" rel="noopener noreferrer" href="https://storage.googleapis.com/solin-images-prod/_transformation.png">https://storage.googleapis.com/solin-images-prod/_transformation.png</a></li><li>Your stomach area should be visible, as this is a great indicator of weight loss and/or muscle gain</li></ul>

Congrats + "After" Transformation Photos

Key Information Common abbreviations &amp; defined terms:<ul><li>HIIT: High Intensity Interval Training</li><li>LISS Cardio: Low Intensity Steady State Cardio</li><li>Progressive Overload: stimulating muscle growth by increasing the combination of weight (lifting heavier), volume (more sets / reps), or time under tension (slower tempo on your lifts) over time</li><li>Dropset: Immediately reducing (dropping) the weight after a heavy set and performing more reps with no rest in between. Dropsets can be used to help add more lifting volume and help our muscles grow through progresive overload</li><li>Superset: perform the first exercise and go immediately into the second exercise with minimal to no rest. Take your rest after the second exercise before proceeding back to your next superset</li></ul> &nbsp;Training Principles &amp; Structure&nbsp;As you know, I believe in intuitive training, meaning I have no set plan or program I am on. I generally follow a 6 day training split (6 days on, 1 day off) as follows:<ul><li>Upper body</li><li>Lower body</li><li>Cardio day</li><li>Upper body</li><li>Lower body</li><li>Cardio day</li><li>Active Rest</li></ul> Even this changes from time to time, but this is generally how I tend to workout. Within each of those training days, I have no set routine. I simply go to the gym and choose exercises, sets, &amp; reps that I’m feeling.&nbsp; For this program, I’ve included 3 different options each day. The options are the same for weeks 1-3. In weeks 4-6, the options are similar to weeks 1-3, but I introduce the concept of drop-sets, which I’ve defined above. Drop-sets can be an important way of helping us build more muscle, through the principle of progressive overload, also defined above.&nbsp; For each day, you can strictly follow one of the options if you’d like, OR you can mix &amp; match exercises. I’ve included some rough guidelines for you to follow - as you’ll see, I generally will recommend hitting 4-6 exercises of ~4 sets x 10-15 reps each day. Again, don’t feel the need to follow this strictly - but if you feel like you need the specific guidance, it’s there for you to follow! &nbsp;Exercise Demonstrations&nbsp;If you don't know how to do any of the exercises for this program, I recommend using one of the resources listed below:&nbsp;<ul><li>One of my favorites:&nbsp;<a target="_blank" rel="noopener noreferrer" href="https://www.precisionnutrition.com/video-exercise-library">Precision Nutrition Exercise Library</a><ul><li>Tons of tutorial videos; best viewed from a computer&nbsp;</li></ul></li><li>Simple Google or YouTube search for the exercise name - there are some great tutorial videos out there</li></ul>&nbsp;Cardio Recommendations&nbsp;We have 2 dedicated cardio days each week, if you want to add some extra cardio - feel free to get some extra steps in on your lifting days or on your active rest day. You can always feel free to add extra cardio, but I must point out that a lot of people over-do it on the cardio. Listen to your body! If you feel energy depleted, you may want to cut back on the cardio. And don’t feel the need to do High Intensity Cardio every day. I often prefer low intensity cardio / walking if I’m doing extra cardio!&nbsp;Below are a few examples of low intensity cardio that are good<ul><li>Incline Treadmill</li><li>Stationary Bike</li><li>Stairmaster</li><li>Walking Outside</li><li>Biking Outside</li></ul>

Key Information + Training/Cardio Details

Take a day to rest and let your body reset. Here are some tips for your active recovery day:<ul><li>Aim for 7-9 hours of sleep</li><li>Aim for 10k+ steps (get outside and walk around!)</li><li>Drink a lot of water</li></ul>

Day 7 - Active Recovery

Remember, this program is an intuitive program, meaning you do not need to follow any of the options below directly. You can do whatever feels right to you. As a baseline for most training days, I recommend hitting ~4-6 total exercises, aiming for ~4 sets of 10-15 reps.&nbsp;Below are 3 different options you can choose for today OR feel free to mix &amp; match the exercises.&nbsp;Option 1<ul><li>Deadlift: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: back</li></ul></li><li>Bench Press: 4 sets sets x 10-15 reps<ul><li>Primary muscle targeted: chest</li></ul></li><li>Seated DB Shoulder Press: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: shoulders</li></ul></li><li>EZ Bar Bicep Curls: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: biceps</li></ul></li><li>Tricep Cable Pushdowns: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: triceps</li></ul></li></ul>&nbsp;Option 2<ul><li>Incline Bench Press: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: chest</li></ul></li><li>Bent Over Barbell Row: 4 sets sets x 10-15 reps<ul><li>Primary muscle targeted: back</li></ul></li><li>Seated BB Military Press: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: shoulders</li></ul></li><li>Cable Bicep Curls: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: biceps</li></ul></li><li>EZ Bar Skullcrushers: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: triceps</li></ul></li></ul> Option 3<ul><li>Machine Chest Press: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: chest</li></ul></li><li>Single Arm DB Row: 4 sets sets x 10-15 reps<ul><li>Primary muscle targeted: back</li></ul></li><li>Arnold Press: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: shoulders</li></ul></li><li>Alternating DB Bicep Curls: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: biceps</li></ul></li><li>DB Tricep Kickbacks: 4 sets x 10-15 reps<ul><li>Primary muscle targeted: triceps</li></ul></li></ul>

This week, we introduce the concept of drop-sets, which I’ve defined back at the beginning of the program in week 1. Other than the drop-set concept, all the other options will remain the same in weeks 4 and beyond. These drop-sets are optional, but will give you a chance to add to your training volume, which can help your muscles grow over time!

Week 4 Intro

Week 2 intro - each day contains the same options this week. If you are hitting similar exercises, I recommend trying to go a little bit higher on either the weight or the number of reps this week. It could be very small - for example, a 2.5lb increase on weight or 1-2 additional reps at the same weight as last week. These increases over time will help us grow &amp; tone our muscles per the principles of progressive overload.&nbsp;

Week 2 Intro

Week 5, almost there! Keep pushing, you should be feeling stronger - and if not, that’s okay! If you’re in a rut, feel free to mix it up, do what feels natural - that’s what I love about intuitive training. If you’re sticking to similar lifts as last week, try to increase that weight or rep range a little bit!&nbsp;

Week 5 Intro

Week 3 intro - each day contains the same options this week as last week. Remember, you can hit whichever exercises you want when going into the gym - these are just some recommendations / options that I really like and have designed with my personal training team. Just like last week, if you are hitting similar exercises this week, I recommend trying to go a little bit higher on either the weight or the number of reps this week - from week to week, these increases will likely be small, but all progress is good progress! Next week, we will introduce the concept of drop-sets to give you an option for more training volume, which will also serve to progressively overload our muscles and help them grow!

Week 3 Intro

***Please follow the instructions below if you'd like your transformation to potentially be featured on my page! Whether you send them to me or not, I highly recommend taking transformation photos as they are a great way to track your progress and see all of your hard work come to fruition!&nbsp;Please send your before photos to <a href="mailto:chaysembyrd@gmail.com">chaysembyrd@gmail.com</a> before starting the program (or feel free to send in your before / after photos together after completing the program!)&nbsp;Instructions below:&nbsp;<ul><li>Email address: <a href="mailto:chaysembyrd@gmail.com">chaysembyrd@gmail.com</a></li><li>Subject of email: [Your Name]: 6-Week Intuitive Program</li><li>Email me 3 photos (front, side, back shots) all in the same email (instructions below)&nbsp;</li><li>Make sure to use the correct posture for the photos, as you can see here:&nbsp;<a target="_blank" rel="noopener noreferrer" href="https://storage.googleapis.com/solin-images-prod/_transformation.png">https://storage.googleapis.com/solin-images-prod/_transformation.png</a></li><li>Your stomach area should be visible, as this is a great indicator of weight loss and/or muscle gain</li></ul>

Beginners Guide to Intuitive Weightlifting (6 Weeks)

with Chayse Byrd

Beginners Guide to Intuitive Weightlifting (6 Weeks)

with Chayse Byrd

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