This Program is all about pushing your limits and achieving noticeable results. To do that, you should aim to increase the weight on most of your lifts each week. If you’re not, you could be missing out on gains 💪

Each week, aim to increase the weight you’re lifting as this is crucial for building muscle and sculpting your body. Aka, seeing results!

Remember: progress is progress, even if it’s just adding 1.25kgs (2.7lbs). If adding 5kg (11lbs) to your squats isn’t possible, go for 2.5kg (5.5lbs). Small increases still count!

Here's a Guide from Coach Alex:

For lower body exercises, aim to increase weight on every exercise each week. This is why Tracking your weight is essential.

For upper body exercises, weight increases might happen every second week or at the start of a new phase. Smaller muscles and larger increments for machines or dumbbells can limit how often you increase.

Example:

If you’re squatting 50kg (110lbs), try adding 2.5-5kg (5.5-11lbs) next week.

If you’re deadlifting 90kg (198lbs), aim for a 5-7.5kg (11-16lbs) increase in your next session.

Feeling stuck?

If you can only do one set at a higher weight but struggle with the other sets, increase the weight for the first set, then drop down to a lower weight for the remaining sets. The following week, aim to complete all sets at the higher weight - that’s still progress! Tracking your weights each week helps you monitor your growth and achieve those steady improvements.

Push yourself, celebrate every bit of strength you gain, and remember - you get out what you put in.

Keep going, you’ve got this!