This week begins a cycle that will include paused repetitions and tempo repetitions. Pause repetitions are when you pause at a certain...

Take it easy and reset a bit with deload week. This week the reps and sets drop before we start ramping up for the next cycle! As always,...

Reps and sets are staying the same, so push to use even heavier weights than you did last week. If you can only get through one set with...

Two more weeks until we hit another deload! For the next two weeks, you will be completing less repetitions. This gives you the...

The warm up and cool down stay the same as we move into week 4 of this cycle. The reps and sets are increasing again, but they will drop...

Week 3 of this cycle! The reps and some sets increase this week! It will be more challenging, so be sure to lean into what your body is...

As you continue to practice the exercises in this cycle, be sure to track the amount of weight you are using. The most important thing...

Welcome to the next cycle of Skilled Maiden! This cycle will run 6 weeks, and then a deload week will be built in. As you progress...

Deload Week!! Take it easy this week and give your body a bit of a rest. There aren't as many reps prescribed this week. Use a lighter...

This week we are increasing the reps! You might find that you have to go down in weight in order to complete the amount of reps...

I hope last week gave you a challenge as you've increased the amount of reps you are performing. If you had to go lighter, that is...

This week we are increasing the reps! You might find that you have to go down in weight in order to complete the amount of reps...

Notes for the Week: One more week at the same rep and set amounts! Next week we will increase bit. This week, push yourself to increase...

Notes for the Week: Reps and set prescription stays the same this week! To the left is a reminder about reps in reserve and how hard you...

Notes for the Week: The first cycle of this program focuses on hypertrophy, which targets muscle growth. This cycle will last for six...

Hello and welcome to Skilled Maiden! The workouts for the week ahead will drop every Sunday evening at 6:00pm CT. There will be notes at...