Program Info

  • FOCUS: Strength/Hypertrophy
  • EQUIPMENT: Minimal (bands, dumbbells, etc.)
  • LEVEL: Beginner, Intermediate
  • 3 Days/Week
  • Cardio Recommendations

Completely new to working? Or maybe it’s just “been a while”?

Either way, try this program out to build strength and confidence over 4 weeks.

Interval style (quick, efficient, and easy to follow):

  • WEEK 1: 30s WORK/30s REST x 3-6 Rounds
  • WEEK 2: 35s WORK/25s REST x 3-6 Rounds
  • WEEK 3: 40s WORK/20s REST x 3-6 Rounds
  • WEEK 4: 45s WORK/15s REST x 3-6 Rounds