This program was designed for women to build muscle in a minimal, 3 day per week program focusing on lower body. There are 2 lower body days and 1 upper body day. This program IS NOT a requirement to be successful in Vibe Club, in fact, Maggie was, and still is, very hesitant to release this program in fear of it being a distraction to the important work. Know yourself and whether or not you have the capacity to add in this type of exercise within your food freedom/healing journey.

• You're followed plan data is not at least 70% on the month— your efforts are going to be better spent getting your followed plan data higher.

• You are looking to speed up your weight loss (this program will not do that)

• You wan't to "tone up" but you are struggling with overeating. You will not acheive a toned look if you are still overeating.

• You aren't seeing results and are seeing this as your next "shiny object" to be the solve for your obvious overeating.

You will not build any muscle if you aren't "progressively overloading". The basis of progressive overload is pretty simple: Incrementally push your limits. Application of the concept is a bit more nuanced, but comes down to increasing the amount of work done by small amounts over time, either by the load used or by the total number of repetitions per exercise in a period of time. This video by James Smith is a great illustration. The rep ranges provided are just suggestions— if you are progressively lifting close to failure, whether its 5 reps or 15, you will achieve the same result. What is most important is that you are tracking your weight and reps week over week so that you know WHAT progress is. I recommend writing down these details— trust me you will not remember them off the top of your head.

If you haven't lifted weights at all in the past 3-6 months, I would consider you a newbie. What I want you to do is NOT do progressive overload your first month, and skip the "optional" workouts. The reason being is that, if you push yourself too hard, your muscles will tear so much you're going to be miserable and very fatigued, and become more likely to give up. What i'd rather you do is a lighter weight and rep range than what you would normally do just to activate or wake up your muscles over the first 30 days. The goal is to be a little sore, but not extremely sore.

The workouts listed as optional are mostly supplemental core exercises that should be added once you feel you have the capacity to do so. I prefer keeping the bar low and the length of my session low so that I have lest resistance to starting. Add these optional workouts when you feel interested in doing so.

In order to achieve progressive overload each week, you need to know how much weight and reps you lifted the previous week. Since our memory isn't great, I have provided a tracker sheet below. Even when I have tried to remember my stats, I always forget. I do not recommend relying on your human memory.