If you’re looking for a weight training program that requires minimal equipment, just 30 to 45 minutes/three days a week, and doesn’t require a gym membership, this program’s for you.

This 15 page printable PDF contains 30 exercise videos along with five dynamic pre-workout stretches, and 11 static post workout stretches.

You’ll also get 90 day accountability sheets to help you in changing your behavior over the next 12 weeks so that the habit of exercise sticks with you long-term.

• Video: Understanding Your 5 Key Progress Tracker

  The 5 Key Progress Tracker breaks down the five things you need to measure in order to get the most set of your program.

  In this 10 minute video, I’ll explain…

• How much protein do you need per day.

• How many carbohydrates you need per day.

• How much water you need per day.

• Why it’s critical for you to go to bed early regardless of quantity of hours.

• Whether or not you should do steady-state or high intensity cardio over the next 12 weeks.

  If something feels off with your programming, it more than likely has something to do with one of these five elements. Understanding the 5 Keys is the simplest and most effective way to examine your program so that you can get back on track to seeing the progress and results you want.

• Video: Over-Training, Recovery Weeks and The Four R’s of Progressive Overload

  When you’re done with your program, you’ll most likely be due for what I call a recovery week.

  I’ll explain the ground rules and when to schedule them as well as the symptoms of over-training so you know what to do moving forward with your training.

  After your recovery week, you can go back and repeat the same program if you so choose.

  You don’t necessarily need an entire new program. However, you do need to make several tweaks from time to time to continue to see progress. That’s where the Four R’s of Progressive Overload come into play.

  When you know and apply the four R’s, you’ll know exactly what to do to make your program challenging again so that you can continue to see growth and development.

  And the best thing is, it’s not limited to just this program. You can take these R’s and apply it to any program from free-weights to machines.

30 DAY MONEY BACK GUARANTEE

If you’re dissatisfied with your program and it’s within the 30 day window of your purchase, shoot me an email at drake@trainingbydrake.com and I’ll give you a full refund.