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Women's Program (LEAN)
Introduction
A Really Important Video, Downloads, & Links (5:53)
Program Overview
SECTION 1: NUTRITION
Nutrition: The Basics
Nutrition Tracking: The ULTIMATE Nutrition Spreadsheet (2:44)
Nutrition Tracking: How and Why to Count Calories/Macros (3:12)
Nutrition Tracking: How to Use Your Nutrition Spreadsheet (7:36)
Diet Hacks: Intermittent Fasting
Diet Hacks: "Optimizing" Your Nutrition & Supplements
Fat Loss Plateaus: Overcoming Them
Fat Loss Plateaus: Diet Breaks and Refeed Days
SECTION 2: TRAINING
Philosophy & Logic: The Key To Achieving Your Dream Body
The Main Workouts: Overview
The Main Workouts: FAQ
Progression: Getting Stronger and Tracking It (2:03)
Strength Plateaus: Breaking Through
Mind-Muscle Connection: Activating the RIGHT Muscles
Exercise Alternatives: Best to Worst
Science & Reason: The Evidence Behind Your Training
SECTION 3: ADDITIONAL ROUTINES - Why They're Needed
Warm Up Routine: Optimizing It (2:57)
Abs Routine: Developing the Midsection (6:26)
Cardio Routine: Speeding Up Fat Loss (1:26)
Prehab Routine: Staying Injury Free (1:58)
SECTION 4: EXERCISE TUTORIALS
Chest Exercises (1:56)
Back Exercises (6:24)
Arms Exercises (2:11)
Shoulder Exercises (3:27)
Lower Body Exercises (18:28)
Abdominal Exercises (7:54)
SECTION 5: MEASURING PROGRESS
Seeing Results: When Will My Abs Show and How Much Will I Weigh?
Tracking Results: Monitoring Your Fat Loss Progress
SECTION 6: NEXT STEPS - The BUILD Protocol
Transitioning: Moving to a Lean Bulk or Maintaining Your New Physique
Lean Bulk: Nutrition
Lean Bulk: Mini-Cuts
Lean Bulk: Training
Transitioning: And Now Back to Fat Loss
SECTION 7: STRENGTH GOALS FOR THIS PROGRAM
Strength Standards Defined
Bonus Chapters
Your Weekly Plan (Cheatsheet)
Sample Meal Plans & BWS Recipe Book
Deload Weeks (Optimize Your Recovery)
Mobility Routine (If You Care About Long Term Health!)
Alcohol Guidelines
Conclusion
Conclusion
What's Next?
1-on-1 BWS Coaching (14:24)
Disclaimer
Disclaimer
1-on-1 BWS Coaching
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