Your workouts can be found on the Home screen of the Trainerize app.

Each week, you'll have six workouts available to choose from, but you only need to complete three.

The additional workouts are there to give you flexibility, allowing you to choose the sessions that best suit your schedule, equipment, or personal preference. Every workout follows the same training principles and is designed to help you build strength and improve your fitness.

When you're ready to train, simply open your chosen workout, tap Start Workout, and follow the exercises from top to bottom.

Aim to complete three workouts each week. Remember, consistency is far more important than trying to do every workout. Showing up regularly and progressing over time is what leads to lasting results.

Logging your workouts is one of the best ways to track your progress and stay motivated over time.

As you complete each exercise, record the weight and repetitions you performed. Trainerize will save this information, making it easy to see how you've improved the next time you complete the workout.

Don't worry if you can't remember to log every set during your first week. Focus on building the habit first, then aim to record your workouts as consistently as possible.

Remember, progress isn't about making huge jumps every session. Small improvements—whether it's one more rep, a little more weight, or better technique—add up to significant results over time.

Every exercise in the program includes a demonstration video to help you perform the movement safely and with confidence.

If you're unfamiliar with an exercise, take a moment to watch the video before you begin. Pay close attention to your body position, movement pattern, and the coaching cues provided.

Always prioritize good technique over heavier weights. Mastering the movement first will help you build strength more effectively and reduce your risk of injury.

If an exercise doesn't feel right or causes discomfort, reduce the weight and focus on your technique. If it still doesn't feel comfortable, substitute it for a similar exercise that better suits your body and training environment.

I understand that not everyone has access to the same equipment, which is why Trainerize allows you to substitute exercises when needed.

If you can't perform an exercise because of equipment limitations, tap the Substitute Exercise option to choose a suitable alternative. Whenever possible, select an exercise that targets the same muscle groups and follows a similar movement pattern to ensure you're getting the intended training effect.

Remember, the goal isn't to perform every exercise exactly as written—it's to consistently challenge the right muscles while moving safely and with good technique. If you're ever unsure which substitute is best, don't hesitate to send me a message through the app and I'll be happy to help.

One of the biggest advantages of using Trainerize is that it automatically saves your workout history, making it easy to see how far you've come.

Each time you repeat a workout, you'll be able to view the weights and repetitions you completed previously. Use this information as a guide to help you gradually progress over time.

Remember, the goal isn't to beat every lift every week. Some days you'll feel stronger than others, and that's completely normal. Instead, focus on making small improvements whenever you can—whether that's an extra repetition, a little more weight, or simply performing the exercise with better technique.

Over time, these small improvements add up to significant results, and your workout history will become one of the best ways to see just how much stronger you've become.

If you ever have a question about an exercise, your training, or anything else related to the program, don't hesitate to send me a message through the Trainerize app.

I'd much rather answer a question and help you train with confidence than have you guess or risk performing an exercise incorrectly.

No question is too small. Whether you need help with your technique, choosing the right weight, substituting an exercise, or understanding the program, I'm here to support you every step of the way.

Remember, you're not doing this alone—you have a coach in your corner whenever you need one.

To get the most out of the program, I recommend enabling notifications for the Trainerize app.

This will ensure you don't miss workout reminders, coaching messages, important updates, or any new content that's been added to help you succeed.

The goal isn't to bombard you with notifications—it's simply to keep you connected, accountable, and on track with your training.