ADVANCED RP GYM FREE! LEARN HOW TO ADAPT YOUR RP GYM FREE FOR MORE ADVANCED TRAINING! We want everyone to be able to get effective at home training during this time of mass lockdown. If you are more advanced in your training or hoping to continue cutting or massing while training at home with minimal equipment, RP has you covered. The following will allow you to adapt the women’s Gym Free Training program for just those situations. But buckle up ladies, this is gonna burn! Follow the instructions below to take your RP Gym Free Training up a notch! 1 WEEK 1: GETTING MORE STIMULUS! 1. Start Week 1 of your program with any dumbbell (or household item) weight that allows you to get 5 – 15 reps of a given exercise before failure. (Failure is when your form falls apart or your muscles literally cannot do one more r ep). It’s ok if you have to use different weights for each exercise, just have your weight options (dumbbells, backpacks full of books, water jugs, etc) laid out before starting the days full workout. You can test all of the lifts and zero in on the right weight as a warm-up and then begin the workout! 2. For this adapted training, shoot for 5-30 reps of each lift. 3. Get a good mind-muscle connection – pay careful attention to the feeling of each contraction. 4. Start week 1 with 3 sets of each combo, then add a set each week. The more advanced structure should look like this: 5. If you are not getting sore with this training by week 3, try heavier weights, focus on getting failure, and or add sets. 2 WEEK 2 ON: CONTINUE TO ADAPT YOUR WEIGHT! 1. If you were able to do more than 30 repetitions before failure, increase your weight. 2. If you were not able to do at least 5 repetitions in Week 1, lower your weight. 3. Repeat steps 1-3 above each week of your program. ONCE GYMS REOPEN, CHECK OUT OUR FEMALE PHYSIQUE TEMPLATES FOR EVEN MORE ADVANCED TRAINING IF YOU HAVEN'T ALREADY!