This 12 week program has a good amount of exercise variety including machine work, barbells, and dumbbells. It can be as easy or as hard as you choose to make it. You will gain a good grasp on the basics in the weight room, going from a beginner to a pro in 12 weeks!

This phase uses a mixture of machines and barbell exercises, such as:

• leg press
• hamstring curl
• chest press
• lat pull down
• bench press
• hip thrusts
• military press
• etc.

A few bodyweight and banded exercises are also included.

All phases involve at least one exercise that requires a hip circle, in which you can purchase here.