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Level: Intermediate - somewhat challenging. This plan is a set of exercises and rep ranges to follow.

Focus: Upper body and compound movements, includes core exercises.

The total amount of workout days are 5 per week, with cardio thrown in (walks outside or jogs outside for wind resistance, no steady-state treadmills except if there is a high incline).

How do I know my level?

Beginner would be the ability to lift 1-5 pounds per arm for multiple repetitions.

Intermediate would be the ability to lift 5-17 pounds per arm for multiple repetitions.

Advanced would be the ability to lift 17-35+ pounds per arm for multiple repetitions.

Designed for: All genders.

Equipment: Dumbbells or kettlebells (total weight depending on what you prefer and your skill level, but you will need one dumbbell or kettlebell for each hand).

How we keep it custom: Variations included to keep it as customized as possible and these plans are tailored to the strength and ability level for each category (beginner, intermediate, advanced).

*There is no shipping charge on this item as it is a PDF digital product.


By purchasing this plan, you agree that you do not need clearance from a physician to start a workout routine. If you feel short of breath, dizzy, or in pain, please immediately stop your workout. Don't forget to hydrate before and during your workout! Self-Love and Fitness is not responsible for the risks associated with participating in this workout plan.

This program is the intellectual property of Self-Love and Fitness and forbidden from being copied, sold, published, posted, or redistributed.