I’m so excited to kick off this new 5-day challenge with you and we’re starting strong with a focused upper body workout for the chest, shoulders, and triceps.
If you joined me for the original Strong & Sculpted, you’ll notice that we’re doing things a little differently this time around. I took some inspo from S&S 1 while also looking at it through the lens of a busy person who still wants to fit intentional strength training into their busy day.
These workouts are shorter, the weights are heavier, the recovery is more intentional, and we’re focusing on quality reps.
Today also introduces something you’ll see throughout the challenge: our focus lift. Each day, we’ll start with one heavy lift while our bodies are fresh and ready to work. The goal is to hit 6–8 clean, controlled reps with a weight that really challenges you. If you’ve chosen the right weight, you’ll be more than ready to take advantage of that extra rest before we go again.
Remember: you do NOT have to work for the entire interval in that first block of work. If you hit your target reps with great form, take the extra recovery. (Yes, I am actually telling you to stop working early. Please enjoy this rare moment.)
Grab your dumbbells, choose those weights with intention, and let’s officially kick off Strong & Sculpted: Strength Phase!
Let me know what weights you used for your chest press. I want to hear how heavy we went on Day 1.
Here’s a look at what to expect in this challenge:
Day 1: Heavy Upper Body Strength and Stability
Day 2: Heavy Lower Body Strength With Focused Squats
Day 3: Core Stability & Loaded Strength
Day 4: Heavy Upper Body Pull Strength
Day 5: Heavy Posterior Chain Strength With Focused Hinges
🫶🫶 Patrice