Get that hourglass figure with this 4x-a-week, upper-body / lower-body training split. Staple Movements: Squat, Deadlift, Hip Thrusters, RDLs, Hip extensions, etc Equipment needed: bench, barbell, plates, dumbbells, mini-bands Each phase is four weeks.

Get SWOLE with this 4x / week - upper/lower body split program. Staple Movements: Squat, Deadlift, Bench, Pull-ups, Pendlay Row, etc Equipment needed: bench, barbell, plates, dumbbells, mini-bands Each phase is four weeks.

Our YOUTH program is designed for beginners to intermediate boys and girls. It is comprised of mostly body with some use of light to moderate dumbbells. This is a 3x / week, total-body workout with an optional sprint day and two optional cardio days. The first four-week phase is a linear progression focused on perfecting the movements while building strength and stamina. The most important principle to getting results is ADHERENCE. You must stay consistent and dedicated to the program. Make this a priority!