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Women's Program (LEAN)
Introduction
4 Really Important Videos, Downloads, & Links
2-ON-1 BWS Coaching
Have A Question/Concern? (FAQ)
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SECTION 1: NUTRITION
Nutrition: The Basics
Nutrition Tracking: The ULTIMATE Nutrition Spreadsheet
Nutrition Tracking: How and Why to Count Calories/Macros
Nutrition Tracking: How to Use Your Nutrition Spreadsheet
1-ON-1 Custom Nutrition Program
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
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
Abs Routine: Developing the Midsection
Cardio Routine: Speeding Up Fat Loss
Prehab Routine: Staying Injury Free
SECTION 4: EXERCISE TUTORIALS
Chest Exercises
Back Exercises
Arms Exercises
Shoulder Exercises
Lower Body Exercises
Abdominal Exercises
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 - More Size? Maintain New Physique?
Transitioning: Moving to a Lean Bulk or Maintaining Your New Physique
Lean Bulk: Nutrition
Lean Bulk: Mini Cuts
Transitioning: 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!)
Full Body Home Workout Alternative (No Equipment)
Alcohol Guidelines
What's Next?
Let's Continue Progressing! (Your Next Steps)
Disclaimer
Disclaimer
Chest Exercises
Flat & Incline Dumbbell Press
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